6.29.17 Workout of the Day

Happy Birthday Coach Jason!

TBT 17 Fall League

CrossFit

1. Conditioning For Time: "Daniel" 50 Pull-ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pull-Ups

2. Barbell Conditioning Optional: EMOMx6: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

ICT

Conditioning:

4 rounds for time of: 20 KB Front rack walking steps outs (35/20) *each step=1 rep* 30 DUBS Run 400 meters

Cooldown+Midline:

5 rounds NOT for time of:

10/8 cal row

:45 second prone plank