10.9.17 Workout of the Day

Fall League Week 1 Results

CrossFit

1. Conditioning 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30 Calorie Row

-20 min cap-

2. Back Squat 2 Rounds: 7 Reps @ 74% 5 Reps @ 78% 3 Reps @ 82%

ICT

Conditioning: 30 minute EMOM (:30/:30)

min 1: lateral burpees over pvc

min 2 : Russian KBS (eye level)(53/35)

min 3: butterfly abmat situps

Tabata scoring,, lowest rep/movement combined

Cooldown +Midline:

600 m run +plank series