2017.10.16

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Workout of the Day 10/16/2017 – Monday

CrossFit

A. Strength
Back Squat
1 x 3 @ 75-80%
1 x 2 @ 80-85%
1 x 1 @ 85-90%
1 x 3 @ 80-85%
1 x 2 @ 85-90%
1 x 1 @ 90-95%

B. Met-Con
AMRAP 10:
10 Toes to Bar
10 KB Swings (1.5 pd/1 pd)
10 Wall Balls (20#/14#)

CrossFit Lite

A. Met-Con
400m Run x 3
300m Row x 3

Rest as needed. Maximal effort on each. Score each.

B. Met-Con
5 Rounds:
10 Wall Balls (16#/12#)
10 Overhead Weighted Lunge Steps (45# plate/35# plate)

CrossFit 101

Skill.
Push Press 6 x 4

Met-Con.
AMRAP 15:
12 Deadlifts
9 Hang Power Cleans
6 Push Press