5.3.17 Workout of the Day

Beauty and the Beast. Our very own 530 AM ICT Beast Steve Douthit and some random Beauty. We are confused too Steve.

CrossFit

1. Back Squat (65%/3)3

2. Conditioning For time: 21 - 15 - 9 Bike for Calories Kettlebell Swings (2/1.5 Pood) directly into 18 - 12 - 6: Row for Calories WB (20/14) Directly into 12 - 9 - 6: Squat Cleans (155/105) 200 Meter Run

ICT

Conditioning:

30 minute EMOM (:35/:25)

min 1: 100 m sprint

min 2: slam ball (20/15)

min 3: mountain climbers on rings

min 4: KB SDHP (35/20)

min 5: HS HOLD

min 6: burpee pull-ups or burpee to 6inch target

Cooldown:Complete 400 m run at 70% INTO 50 reverse crunches

*Today we are doing basic interval stations. Before CrossFit 843 was 843, the wods all of our athletes completed were all interval format based. So, we are going back to our roots (for the day). The goal today is to move consistently throughout each station; getting your heart rate up and than slowing it back down as you transition to your next station. Work the entire :35 seconds. We are not counting reps, just keep moving. Push yourself today and team up with a group of athletes at each station that will take you out of your comfort zone. *