4.3.17 Workout of the Day

Saturday's Leo's Legacy 5K

CrossFit

Strength: 5x5 BS , built up to 80% across

Conditioning: For time complete:

21-15-9 of

Front Squat (135/95)

KBS (53/35)

lateral bar-over-burpees

Midline: 400 m light jog into 50 GHD situps

ICT

conditioning:

Every 4 minutes for 28 minutes (8 sets) complete:

ODD: 300 m run into 30 alternating dumbell snatches (50/35)

EVEN:300 m run into 30 burpees over pvc pipe

SCORE=fastest +slowest time

Midline: 50 abmat situps+ :45 sec plank series