9.26.17 Workout of the Day

@novacane.madleine representing @crossfit843 at @crossfitboelingen 4500 miles away, Goblingen, Germany. Pretty cool ! #repyourbox #crossfit843 #builtbybluffon #bluffonstrong #crossfit843swag

CrossFit

1. Partner Conditioning A) P1 completes AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) then Max Calorie Row in Time Remaining

then P2 than completes A

B) P1 completes AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining

then P2 than completes B

C) P1 completes AMRAP 4: 1 round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Max Calorie Row in Time Remaining

then P2 completes C

SCORE= total team cals

2. Run Conditioning On the Minute x 5: 200 Meter Run

In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories.

ICT

Conditioning

Hero "Loredo"

6 Rounds for time of: 24 squats 24 push-ups 24 walking-lunge steps Run 400 meters