7.31.17 Workout of the Day

Rich "Alfonso" Calvo (Yes, Aflonso is his real name) taking his fitness to nature with son, Logan.

Mt. Pharoh, NY 3000 ft trail hike

CrossFit

1. Back Squat (80%/5)5 rest :80 seconds

2. Conditioning 5 RFT: 400m Run 15 Power Snatches (75/55)

20 min cap

3. Accessory:Gymnastics Conditioning Ring Muscle-ups: 3×80% unbroken

rest 80 sec between sets

ICT

Skill: 5 minute DUBS pracitce

Condtioning: 25 min Partner leapfrog AMRAP

25 DUBS

8 burpees

100 m sprint

SCORE= Total team rounds

-please bring your jump rope-