3.18.17 Workout of the Day

Christine 17.4

CrossFit

1. Running Endurance 3 rounds: 400 m run/ 1:30 min rest 300 m run/1 min rest 200 m run/ :30 rest

2. Barbell Conditioning 6 alternating rounds of: (3 rounds each) 15 Deadlifts(135/95) 12 Hang Power Cleans (135/95) 9 Jerks (135/95)

-athlete completes full round- OR

3 . Barbell Conditioning Teams of 3: For time 100/75 Calorie Row 75 Power Cleans (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Front Squats (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Push Jerks (135/95#) 50 Barbell Burpees

ICT

1. Running Endurance 3 rounds: 400 m run/ 1:30 min rest 300 m run/1 min rest 200 m run/ :30 rest

Conditioning:

for 20 Minutes with a partner complete alternating rounds of

8 pullups/ring rows

6 HRPU

100 m sprint