5.24.17 Workout of the Day

Chef Nate. 530 AM We squat on Wednesdays.

CrossFit

1. Front Squat 79%/5 85%/1 79%/5 87%/1 79%/5 89%/1

2. Conditioning EMOMx16: A) 12 Double KB Front Rack Lunges (53/35) -each step=1 rep B) 12 Deficit Push-ups (stacking plates) C) 12 DB/KB Front Rack Box Step-Ups (50/35) D) 50s Plank Hold (elbows)

ICT

Conditioning:

"Double Tabata"

1.Tabata cal row

-rest 2 minutes-

2.Tabata jump rope

-rest 2 minutes-

3.Tabata shoulder taps (1.1.2.2.)

-rest 2 minutes-

(repeat 1 2 3)

SCORE= lowest rep/Tabata combined