2.20.17 Workout of the Day

Rob Shrieve. Taking rowing to the water. OPEN preparation in Key Largo

CrossFit

Strength:Front Squat 60%/2 70%/2 75%/2 80%2 85%/2 90%/1

Conditioning 21-15-9: DB Thrusters (50/35#) C2B Pull-ups Calorie Row

ICT

WOD 1: 5 RFT

400 m run

10 hand-release burpees

15 Box Jumps only

MIdline 8 min EMOM (:40/:20)

ODD: prone plank

EVEN: no arm abmat situps