CrossFit East Indy: Workout of the Day for Saturday 4.6.19

Warm up – 0:00 to 10:00
15:00 to 25:00
Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
AMRAP 10AMRAP 10AMRAP 10
~toes-bar~toes-bar~Hanging knee raise
~kb hang clean & press(1 each side) 53/35~kb hang clean & press(1 each side) 53/35~kb hang clean & press(1 each side) 35/26 or less
~25′ shuttle runs(down and back)~25′ shuttle runs(down and back)~25′ shuttle runs(down and back)
2, 2, 22, 2, 22, 2, 2
4, 4, 44, 4, 44, 4, 4
6,6,66,6,66,6,6
8,8,88,8,88,8,8
*Continue of 10 minutes*Continue of 10 minutes*Continue of 10 minutes
*Share reps as desired*Share reps as desired*Share reps as desired
* 1 partner must hold a KB, handle facing up, in a front rack goblet position, while other partner works to accomplish reps.* 1 partner must hold a KB, handle facing up, in a front rack goblet position, while other partner works to accomplish reps.* 1 partner must hold a KB, handle facing up, in a front rack goblet position, while other partner works to accomplish reps.
30:00 to 40:0030:00 to 40:0030:00 to 40:00
~10 minutes to fing 3 rep max Back Squat~10 minutes to fing 3 rep max Back Squat~10 minutes to fing 3 rep max Back Squat
45:00 to 55:00
Level 3 Athletes(RX+)Level 2 Athletes(RX)Level 1 Athletes(Scaled)
Teams of 2Teams of 2Teams of 2
Alternating – Every Minute on the Minute for 10 minutes:Alternating – Every Minute on the Minute for 10 minutes:Alternating – Every Minute on the Minute for 10 minutes:
~Partner 1 – 8 burpee box jump overs~Partner 1 – 8 burpee box jump overs~Partner 1 – :30 sec Burpee BJO
~Partner 2 – Max Cal Bike~Partner 2 – Max Cal Bike~Partner 2 – Max Cal Ski
*Switch on the miniute.  *Switch on the miniute.  *Switch on the miniute.
*Score is total cal at end of 10 minutes*Score is total cal at end of 10 minutes*Score is total cal at end of 10 minutes

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