1.31.17 Workout of the Day

Happy Birthday Liv and Congrats on your engagement!

CrossFit

Conditioning:

In teams of 2, complete for max total calories

AMRAP 6: 42 Deadlifts (155/105#) 42 bar-over burpees Max Cal Row in time remaining Rest 3:00 AMRAP 6: 36 Deadlifts (185/135#) 36 bar-over burpees Max Cal Row in time remaining Rest 3:00 AMRAP 6: 30 Deadlifts (225/155#) 30 bar-over burpees Max Cal Row in time remaining Rest 3:00 AMRAP 6: 24 Deadlifts (275/185#) 24 bar-over burpees Max Cal Row in time remaining

Same gender, one bar, one rower

ICT

WOD 1: For max total reps

30 Min EMOM of:

min 1: MAX KBS (53/35)

min 2: rest

min 3: MAX burpees to bumper 6 inch target

min 4: rest

min 5: MAX Bumper G2OH (45/25)

Midline: Coaches Choice

Cooldown: 800 m run