10.18.17 Workout of the Day

530 PM crew stopping traffic on 46.Great work all classes! #sprintintervals #crossfit843 #builtbybluffton #blufftonstrong@crossfit843

CrossFit

1. Barbell Cycling.

Team of 2 complete 6 minute AMRAP Squat Cleans (185/135)

*weight should be heavy. Switch after every single.

2. Conditioning Team of 2 A.) P1 completes AMRAP 3 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row

Than P2

B.) P2 completes AMRAP 3 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row Than P2 C.) P1 completes AMRAP 3 15 Overhead Squats (135/95) 15 Burpee Over the Erg Max Calorie Row

Than P2 D.) AMRAP 3 12 Overhead Squats (155/105) 12 Burpee Over the Erg Max Calorie Row

Than P2

Score=Total team cals

ICT

1. Conditioning 30 minute EMOM (:35/:25)

min 1: Overhead PVC pipe walking step outs

min 2: strict pullups/ring row

min 3:KB SHDP (53/35)

min 4:wall walk/HS hold

min 5: hang knee raises

min 6: 100 m sprint

-no measure, work entire :35 seconds-

Midline: Coaches Choice