9.6.17 Workout of the Day

Enough Said.

CrossFit

1. Romanian Deadlift 55%/5 60%/5 (65%/5)3 Percentages are off Back Squat 1RM

2. Conditioning

“Strict Lynne” 5 Rounds: Max Bodyweight Bench Press/ Deficit KB PUSHUP Max Strict Pull-Ups Rest 3:00 between rounds.

SCORE=Total reps combined

ICT

Conditioning

A.) 5 min AMRAP

600 m run buy in

remaining time AMRAP

12 KBS (53/35)

12 lateral Burpees

rest 2 minutes

B.) 400 m run buy in

remaining time AMRAP

9 KBS

9 lateral Burpees

rest 2 minutes

C.) 300 m run buy in

remaining time AMRAP

7 KBS

7 lateral Burpees

rest 2 minutes

D.) 200 m run buy in

remaining time AMRAP

6 KBS

6 lateral Burpees