8.1.17 Workout of the Day

Big props to Sal Jr. on his 5 month sobriety and for his perfect 3 month attendance.

830 AM ICT

CrossFit

1. Barbell Conditioning EMOMx10 Minutes 1-5: 4 Snatches (185/135) Minutes 6-10: 6 Clean and Jerks (185/135)

2. Conditioning For Time: 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test

Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

ICT

Conditioning:

Double "Helen"

6 RFT: Run 400 meters 21 KBS (53/35) 12 Pull-ups