4.26.17 Workout of the Day

930 ICT

CrossFit

1. Strength Power Clean + Front Squat Work to a heavy single for the day

2. Conditioning Teams of 2 For time: 60 Deadlifts (225/155) 60 HSPU 60 Thrusters (95/65) 60 Pull-ups 60 Power Cleans (135/95) 60 Dips..on a box 60 Wall Balls (20/14#)

30 Power Snatches (135/95)..

-ONE bar/team-

ICT

Conditioning 1:

30 Min EMOM (:30/:30)

min 1: max cal row

min 2: max no arm abmat situps

min 3: max single front rack DB steps up (35/20)

SCORE= "tabata format" counting lowest rep/station

Conditioning 2:

5 minute MAX DUBS Unbroken DUBs