2017.10.11

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Workout of the Day 10/11/2017 – Wednesday

CrossFit

A. Strength
Thruster 2-2-2-2-2

B. Met-Con
7 Rounds:
7 Wall Balls (30#/20#)
7 Pull-Ups
7 Box Jumps (24″/20″)

CrossFit Lite

A. Met-Con
ME 1K Row

B. Met-Con
4 Rounds:
200m Sprint – Max Effort
1 Minute Rest
20 Toes to Bar
20 KB Swings (1.5 pd/1 pd)
1 Minut Rest

Score each run and total time not including last rest.

CrossFit 101

Skill.
EMOM 12:
0: 10 V-Ups
1: 8 Calorie Row

Met-Con.
AMRAP 8:
10 Slam Balls
5 Burpees