6.21.17 Workout of the Day

Happy belated Birthday Bri! Thank you for all your help with our Kids Program as well as keeping the 930 am childcare kids happy, occupied, and safe... Thank you and have a great Birthday week!

CrossFit

1. Strength Benchmark 1RM Back Squat

2. Conditioning AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4:00 AMRAP 4:00: 400m Run, 10 Burpees Over Bar Max Power Cleans (155/105) Rest 4:00 AMRAP 4:00: 400m Run 5 Burpees Over Bar Max Power Cleans (185/135)

ICT

Conditioning:

Benchmark "Nicole"

20 min AMRAP of 400m Run (or 500 m row) Max Unbroken Pull-ups/ ring rows.

Midline: 4 sets of

20 hanging knee raises

:45 sec unbroken hollow hold

Today we are going score every 400 m run as 20 reps and every pullup/ring row as 1 rep.

The goal is to complete as many unbroken pulls as possible before heading back for the run but push the run so you can accumulate as many reps as possible.