6.22.17 Workout of the Day

​"Big Mike" 530 AM getting low

CrossFit

Conditioning:

Team of 2:

20 minute AMRAP 60 Calorie Bike/Row 40 DB/KB Push Press (35’s/25’s) 20 Deadlifts (245/165)

Gymnastic Skill Work: 10 minutes MU, T2B or DUB practice

ICT

Conditioning

2 sets for Max Reps

1. 4:00 min AMRAP

300 m run or 400 m row

1O burpees over PVC

INTO

max BJ overs (24/20)

-rest 2 minutes-

2. 4:00 min AMRAP

1O burpees over PVC

INTO

max KB SDHP (53/35)

rest 2 minutes

3. 4:00 min AMRAP

300 m run or 400 m row

10 burpees over PVC

INTO

max straight leg strict abmat situps

rest 2 minutes

Midline: 4 minutes together