6.14.17 Workout of the Day

Big thanks to Jeff and Janice for your generous donation to our Kids Camp this Summer. Thank you for your support in this program in effort to help our kids get more "fit." Your generosity will help more kids get into our program. You guys are great role models. Thank you.

CrossFit

1. Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 95%/1

OR

2. Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1

4. Conditioning 21-15-9: Snatches, 135/95 GHDSU Directly into: 21-15-9: Clean & Jerks, 135/95 Bar Muscle-ups Directly into: 21-15-9: Bar Facing Burpees TTB

ICT

1. Run Conditioning Every 2:00 for 16:00 complete:

200m Run (8 sets)

-Each set should take bet. :30-:50 sec.-

-Goal is consistent splits- 2. Stamina Conditioning EMOMx15: (:30/:30) Min 1:pullups Min 2 Kb goblet squat (35/25)

Min 3: HS hold