5.5.17 Workout of the Day

Happy Cinco De Mayo!

Get your sweat on today before you get your drink on tonight. Be safe and please be responsible.

-Due to Cicno De Mayo, we will not having 5 pm ICT tonight-

CrossFit

1. Clean & Jerk 60%/2 65%/2 70%/2 (75%/2)2

2. Conditioning "Nancy" 5RFT: 400m Run 15 OHS (95/65)

“Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate. Logging this workout and all benchmarks on the blog or in a notebook will be useful to look back upon the next time we do “Nancy.”

ICT

WOD 1: 25 minute team of 3 AMRAP

station 1: Cal Row

station 2: Bumper G2OH (45/25).. -you must complete minimum 15 reps during this station-

station 3: 150 ft double KB famers carry (53/35)

-rotate when famers carry station is completed-

SCORE=team cals rowed

Midline: 5 minutes