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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, SEPTEMBER 20TH 2017

STRENGTH:


Back Squats (12 min)


5×2 Pausing Back Squats
(70%, 72%, 74%, 76%, 80%) 


BeachFit will do:


Emom 10:


Min 1: 15 KB Swings  


Min 2: 10-14 Goblet Lunges (Advanced 2 KBs Front Rack)


WOD:


#double over


AMRAP 8: 


10 Toes to Bar 
30 Double Unders


Rest 4:00


AMRAP 8: 


Wallballs (20/14) RX+30/20lbs
*15 Abmat sit-ups after each break


*Consider a “break” on the wallball when you stop moving. We don’t want to stand with the ball or lean against it on the wall.


CASHOUT:


1-3 Sets


100 Meter Double KB Front Rack Carry 


20 Close Grip Dumbbell Floor Presses 


30 Low Banded Rows