5.16.17 Workout of the Day

Kelly B. 430 PM CrossFit

CrossFit

1. Conditioning Partner 6 min AMRAP: 12/9 Cal Bike/Row 12 Power Snatch (95/65) Rest 3:00 Partner 6 min AMRAP: 12/9 Cal Bike/Row 8 Power Snatch (115/80) Rest 3:00 Partner 6 min AMRAP : 12/9 Cal Bike/Row 4 Power Snatch (135/95)

-One works, one rests, partition reps how you like-

2. Midline Conditioning: 3 Rounds, NOT for time 30 GHDSU 15 Deadlifts (275/185#)

In a CrossFit Journal article written back in 2003, Greg Glassman said, “There are no bad intervals, only weak efforts.” Being familiar with interval work like this, we know that effort equals work. Today comes down to just that. Effort.

ICT

Conditioning:

5 RFT of:

400 m run

30 BJ (24/20)

20 Pullups

Midline: 75 no arm abmat situps