6.10.19 Workout of the Day

Carol and Jackie

CrossFit

1.Back Squat

On the 2:00 x 6 Sets: On the 0:00... 3 Reps @ 77% On the 2:00... 1 Rep @ 87% On the 4:00... 3 Reps @ 80% On the 6:00... 1 Rep @ 90% On the 8:00... 3 Reps @ 83% On the 10:00... 1 Rep @ 93%

2.“Eighteen Wheeler” AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar

ICT

A. At the 0:00:

On the every 3 minutes for 6 sets complete

12/8 calorie row

16 KBS (53/35)

20 abmat situps

B. At the 20:00

1 mile run

Goal is a unbroken run sub 10:00.. scale distance accordingly

C: At the 30:00

Midline: 8 minutes (:45/:15) Athletes choice