10.16.17 Workout of the Day

Happy Belated Birthday to @_amandakbrown! #blufftonstong #crossfit843 #happybirthdaygirl @crossfit843

CrossFit

1. Conditioning

3 Rounds for Max Reps, resting 1:00 between: 1:00 Wallballs (20/14) 1:00 Sumo Deadlift High Pulls (75/55 1:00 Box Jumps (20) 1:00 Push Press (75/55) 1:00 Calorie Row

2. Strength

Squat Snatch

On the Minute x 12 (3 Rounds) Minute 1 – 2 Reps @ 70% Minute 2 – 2 Reps @ 73% Minute 3 – 2 Rep @ 76% Minute 4 – Rest

ICT

1 mile run for time.

3 Rounds for Max Reps, resting 1:00 after each round: 1:00 100 m sprint 1:00 Sit-ups 1:00 Jump Rope 1:00 1 arm Kb Thrusters (45/35) 1:00 Push ups