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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, AUGUST 17TH 2018

STRENGTH:


6 Sets of 2 Pausing Overhead Squats  *Scale to Front Squats if needed or do BeachFit


Set #1 – 2 Reps @ 50% of 1RM


Set #2 – 2 Reps @ 55% of 1RM


Set #3 – 2 Reps @ 60% of 1RM


Set #4 – 2 Reps @ 65% of 1RM


Set #5 – 2 Reps @ 70% of 1RM


Set #6 – 2 Reps @ 75% of 1RM


*BeachFit will do:


AMRAP 10


10 Cal Row


10 Plate Ground to Overhead with Plate


5 Burpees


WOD:


#Nancy


5 Rounds for Time:


400m Run


15 Overhead Squats (95/65)  *Scale to lighter load Overhead Squat or Front Squats 


CASHOUT:


#front rack kb carry


3 sets of 100m


Rest as needed. Choose load