5.12.17 Workout of the Day

Rich, CrossFit Egypt

CrossFit

1. Back Squat 78%/4 83%/1 78%/4 86%/1 78%/4 88%/1

2. Conditioning 17 minute MARAP 20 Calorie Bike/ Row/200 m run 17 Power Snatches (75/55) 20 Box Jumps (24/20) 17 Wallballs (20/14)

ICT

1.50-40-30-20-10 Double-unders Sit-ups.. arms crossed over chest

DIRECTLY INTO

2. 3 Rounds of: 400 meters 21 KBS (53/35) 12 burpees

Midline: 5 minutes (:45/:15)

min 1: prone plank

min 2: lf plank

min 3: rt plank

min 4: bar hang

min 5: hollow hold