8.14.17 Workout of the Day

Paul and family taking fitness to nature In Michigan ,5K

CrossFit

1. Back Squat (85%/5)5

2. Conditioning 3 RFT: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double-Unders

ICT

1. Conditioning:

7 sets for max total completed rounds only

3 min AMRAP of:

3 lateral burpees over pvc

5 KBS (53/35)

7 airquats

-1:30 rest bet. sets-

Cooldown: 600 m run

Midline: 5 minutes