2017.11.15

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Workout of the Day 11/15/2017 – Wednesday

CrossFit

A. Strength
Front Squat 3 x 5

Use as a warm-up for Back Squat, not necessarily super heavy sets of 5.

B. Strength
Back Squat 5-5-5-5

Try to establish a new 5RM

C. Strength
Bench Press 3 x 5

D. Conditioning
For Time:
1 Mile Run

CrossFit Lite

A. Met-Con
Tabata 20/10, 8 Rounds per movement:
Slam Balls (30#/20#)
Push-Ups
Jumping Pull-Ups
V-Ups
Double Unders

Rest 1 minute between tabatas. Traditional tabata scoring – lowest rep count in each tabata will count as score.

CrossFit 101

Skill.
Overhead Squat 5 x 5

Met-Con.
3 Rounds:
60s: Overhead Squats
60s: Burpees
60s: Cal Row
60s: Rest

Score each round’s reps (ohs reps + burpees + calories) and total reps.