9.4.18 Workout of the Day

Kendra

CrossFit

1.Back Squat All Sets completed “On the 3:00” (+2% from last) 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% 6 Reps @ 78% 4 Reps @ 83% 2 Reps @ 88% 6 Reps @ 80% 4 Reps @ 85% 2 Reps @ 90%

2.“Lace Up” AMRAP 13: 60 Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Burpee Box Jumps (24/20) 10 Bar Muscle-ups

ICT

1. Conditioning

25 minute Partner AMRAP

P1: run 300 meters

P2: completes AMRAP of

5 burpees

10 KBS (53/35)

15 Lateral bar hops

-Partners rotate when runner returns.-

-P1 starts AMRAP where P2 left off-

SCORE=total team rounds +reps

2. Midline: 5 minutes