August 22, 2016

CrossFit
Warm Up: 2 Rounds
200m run
10 Pushups
8 KB Goodmornings
6 Box Jumps (step down)

Strength: Strict Press (4-4-4 )
1×8 @ 65%
2×6 @ 70%
3×4 @ 75%
*Percentages based off most recent 1RM strict press

WOD: 12 Rounds for Time
9 Russian Kettlebell Swings (70/53)
6 Burpee Box Jumpovers (24/20)
100m Sprint

CrossFit 101
WOD: 6 Rounds for Reps
“The Ghost”
1 minute of rowing for cals
1 minute of burpees
1 minute of double-unders
1 minute rest
*Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Incendia Barbell Club
Coach’s Surprise