2017.12.19

FacebooktwitterFacebooktwitter

Workout of the Day 12/19/2017 – Tuesday

CrossFit

A. Focus
4 Rounds (each for time):
5-10-15 Gasser/Suicide

Run and touch the 5 yard marker, run back and touch start line, run and touch 10 yard marker, run back and touch start line, run and touch 15 yard marker, finally run back through start line. Should be a sprint! Rest as needed between rounds.

B. Met-Con
4 Rounds:
10 Toes to Bar
9 Burpees Over Bar
8 Ring Dips
7 Power Cleans + Front Squat (135#/95#)

CrossFit Lite

A. Met-Con
‘Fight Gone Lite’
5 Rounds:
Wall Balls (16#/12#)
KB Swings (1.5 pd/1 pd)
Box Jumps (24″/20″)
Double Unders
Row

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” you must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit 101

Skill.
EMOM 15:
0: 60′ Farmer Walk
1: 20 Double Unders
2: 10 Slam Balls

Met-Con.
AMRAP 8:
8 KB Swings
8 Push-Ups
8 Box Jumps