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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, SEPTEMBER 21ST 2018

STRENGTH:


#front squats


Every 2 minutes for 12 


4 Front Squats @ 78% of 1-Rep


4 Front Squats @ 78% of 1-Rep


3 Front Squats @ 83% of 1-Rep


3 Front Squats @ 83% of 1-Rep


2 Front Squats @ 88% of 1-Rep


2 Front Squats @ 88% of 1-Rep


BeachFit will do:


EMOM 10


8/5 Cal Bike  + Plank until :45 sec mark


WOD:


#overdrive


200 Meter Run, 21 Front Squats (95/65lbs) Rx+115/75lbs


200 Meter Run, 21 Push Presses


200 Meter Run, 15 Front Squats


200 Meter Run, 15 Push Presses


200 Meter Run, 9 Front Squats


200 Meter Run, 9 Push Presses


*BeachFit will do KB Goblet Squat and DB Push Press 


CASHOUT:


#body armor


1-3 Rounds


12 Dumbbell Bench Press


8 Weighted Strict Ring Dips


6 Weighted Pull-ups