Workout of the Day

WOD Tuesday 8/8/17

MetCon:

AMRAP4:
400m Run,
21 Thrusters (95/65)
Max Burpees (with remaining time).

Rest 4 Minutes, Then:

AMRAP4:
400m Run,
15 Thrusters (115/75)
Max Burpees (with remaining time).

Rest 4 Minutes, Then:

AMRAP4:
400m Run,
9 Thrusters (135/85)
Max Burpees (with remaining time).

*Score each round and final score = total burpees.

Gymnastics:
5x3 Ring Dips @ 311 Tempo. Complete the dips with a 3 count negative into a deep dip position, drive out from the bottom with force, lock out and flash out (externally rotate) at the top for a count. Scale with bands (on rings or box) or 5x5 with the just the negatives if driving out of the dip is difficult.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443