8.27.18 Workout of the Day

Dr. Heather

Box Brief: Nutrition Challenge and Body Fat Participants: Please see Amber for your Tuesday Hydrostatic Body Fat Time.

CrossFit

1.Team of 2 “Powder Keg” A. AMRAP 5: P1 600 Meter Run 1 Round of Cindy Max Clean and Jerks (95/65)

P2 than completes above

B. AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (105/75)

P2 than completes above

C. AMRAP 5: 200 Meter Run 3 Rounds of Cindy Max Clean and Jerks (115/85)

P2 than completes above

SCORE=total team C&J

2. Accessory: Back Squat All Sets completed “On the 2:00” 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% 6 Reps @ 78% 4 Reps @ 83% 2 Reps @ 88%

ICT

1. For Time:

I mile run

INTO

24-20-16-12: Alternating Dumbbell Snatches (50/35) Dumbbell Goblet Front Squats (50/35)

Calorie Row

burpees