Saturday May 14th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”May 14, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]
METCON:
3 Rounds of:
400 m run/row/bike
30 Push Press
30 Plank Burpees
Then..
3 Rounds of
400 m
30 Wall Balls
30 Walking Lunges
Then…
3 Rounds of
400 m
30 Air Squats
30 DB Snatch
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CrossFit Preferred Competition and BBQ – Starts at 9am
Event 1 (chipper) split between athletes
20 Box Jumps (20”)
40 Kettle Bell swings (53/35)
20 Box Jumps
40 Plate Ground to Overhead (45/35)
20 Box Jumps
40 Wall Balls (20/14)
Event 2 – split evenly (15 min cap)
50 Calorie Row – Partner Plank Hold
50 Partner Wall Ball Pass Sit-Ups
400 m Farmer/OH carry (1 Partner Farmer/other OH Plate Carry)
50 DB Thrusters (partner holds dumbbells in bottom of squat)
50 alternating Burpees to Plate
Event 3 – Floater 3 min AMRAP
10 Tire flips then MAX Calorie Row/Airdyne Bike
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2016 09 08