1.24.17 Workout of the Day

Sam Britt, taking her fitness to Red Rocks

CrossFit

1. Conditioning 3RFT:

Teams of 2 complete:

60 Power Cleans (135/95#) 60 Wallballs (20/14#) 60 Calorie Row or 400 m run together

*partition reps how you like, one works one rests*

2. OPTIONAL:Burner Conditioning 5RFT: 10 1-Arm DB Snatch (70/53#) 10 Box Jump-overs (24/20")

ICT

WOD 1:

4 RFT:

600 m run

25 Bumper OH walking step outs (45/25)

25 Bumper G2OH (45/25)

WOD 2: 9 minute Midline EMOM (:40/:20)

min 1: DUBS

Min 2: HSHOLD

Min 3: plank to pushup