8.15.17 Workout of the Day

Happy 36th Birthday to Rich Posner!

Rich and family, Asheville NC

CrossFit

1. Barbell Conditioning EMOMx6 3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

2. Conditioning. Teams of 2

P1 works 3min, then P2 works 3min 21 Cal Row 21 Burpees Max Thrusters 75/55 *right into* P1 works 3min, then P2 works 3min 18 Cal Row 18 Burpees Max Thrusters 95/65 *right into* P1 works 3min, then P2 works 3min 15 Cal Row 15 Burpees Max Thrusters 115/80 *right into* P1 works 3min, then P2 works 3min 12 Cal Row 12 Burpees Max Thrusters 135/95 Score total Burpees P2 adds the weight while P1 is doing their next Cal Row. -24 total min total-

ICT

1. Conditioning:

Teams of 2 25 minute leapfrog AMRAP

10 BJ (24/20)

15 Bumper G2OH (45/25)

100 m sprint

-Rd is scored when sprinter gets back from sprint-

Midline: Double Tabata