© 2016 All Kine CrossFit

Friday 8.5.16 Workout of the Day

August 5, 2016

 

 

 

 Quote of the Day

Note to self: When I eat like crap, I feel like crap.

 

Da Kine Challenge

DA KINE FITNESS CHALLENGE "RING ROWS"

For time:
25 Ring Rows

 

Strength

FRONT SQUAT

3 X 3 

Work up to 90% then decrease 30lbs for 3x3 or add 5 lbs from last week

 

Metcon

Complete as many rounds and reps as possible in 3 minutes of:
50 Double Unders
7 Burpee Box Jump Overs (24”/20”)
35 Double Unders
7 Power Cleans (135/95)
Max Effort Burpees in remaining time

Rest 5 minutes

 

Complete as many rounds and reps as possible in 3 minutes of:
50 Double Unders
10 Chest to Bar Pull-Ups
35 Double Unders
10 Toes to Bar 
Max Effort Burpees in remaining time

 

 

 

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