4.23.19 Workout of the Day
- ryan Baggott
- Apr 23, 2019
- 1 min read
Clay
Coach Clay's last class will be today before moving back to Clemson on Wednesday.
Clay will coach the 1230 PM class and take the 515 PM tonight. Thank you Clay for your this past year at CrossFit 843 making us all better athletes and people.
CrossFit
1.Conditioning
"Tres Leches"
On the 0:00... "Tres Leches" Part #1: 30 Clean and Jerks (135/95)
On the 10:00... "Tres Leches" Part #2: 30 HSPU 30 Bar Muscle-Ups
On the 20:00... "Tres Leches" Part #3: 1 Mile Run
Track all three completion times. Score for the day is the sum of the three. Every second counts.
2.Midline: 3 Sets: 50' Single Arm OH Walk (left) 50' Single Arm OH Walk (right) 7 Barbell bent over Rows (2s pause at top)
-weight your choice overhead- Rest 1:00 between sets.
ICT
1.Conditioning
In teams of 2, 6 sets each complete:
3 min AMRAP
P1 completes
25/18 calorie row
INTO
200 m sprint
INTO
max burpees to 6 inch target
P2 then completes above
SCORE= total team burpees
2. Midline: Coaches choice
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