3.6.17 Workout of the Day

Bryan Law... yup. He's back. again. Missed you big guy. 1230 CrossFit

CrossFit

1. Back Squat (75%/3)3

2. Conditioning 5RFT: 15 OHS (115/85#) 150 m run Directly into: 5RFT: 15 Calorie Row 15 burpees

Midline:Coaches Choice

ICT

WOD 1: Benchmark "Helen"

3 RFT: Run 400 meters 21 swings (53/35) 12 Pull-ups

(14 minute cap)

WOD 2: 15 minute EMOM (45/15)

min 1: prone plank

min 2: wall sit

min 3: 100 m sprint

Midline: Coaches choice