10.13.17 Workout of the Day

CrossFit

1. Front Squat 6 Sets of 2: Sets 1 & 2 – 78% Sets 3 & 4 – 83% Sets 5 & 6 – 88%

2. Conditioning Teams of 2 AMRAP 20: 9 Calorie Assault Bike 12 Calorie Row 9 Kettlebell Swings (70/53)

*Partners complete full rounds*

-100 m sprint= sub for bike-

ICT

1. Conditioning

12 minute EMOM (40/20)

min 1 100 m sprint

min 2 pullups/ rows

min 3 KB goblet squat (53/35)

min 4 HS hold

2. 400 m run

3. Repeat "1"

4. Repeat "3"

Midline: 5 minutes