8.12.19 Workout of the Day

715 ladies

CrossFit

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

Conditioning
"Rocket Power"
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 115/85

Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50' Single Arm Overhead Carry (25' Each Arm)
Rest 2:00 between efforts.

ICT

Conditioning
"Cool Whip Plus”
4 Rounds:
21/15 Calorie Row
400 m run
Directly Into...
4 Rounds:
20 Dumbbell Snatches (50's/35's)
12 Lateral Dumbbell Burpees

Midline: Coaches Choice