11.8.17 Workout of the Day

Mayra, Angel, Gabby, 6 pm ICT

CrossFit

1. Deadlift 6×3 Climbing in weight

2. Conditioning AMRAP 15: 10 Deadlifts (225/155) 15 Calorie Row 20 Wallballs (20/14)

Modifications for Row: 200 m run or 12 cal bike

ICT

1. Leafrog kettlebell "Cindy"

In teams of 2 compete 20 Minute leapfrog AMRAP of

5 pullups

10 pushups

15 KB goblet squats (53/35)

2. Cooldown +midline: 12 minute AMRAP for QUALITY of

10 /8 cal row or100 m jog

20 butterfly abmat situps

:30 hollow