11.10.17 Workout of the Day

930 AM ICT

CrossFit and ICT

1. Conditioning

min 0-3 : 30 burpees into max WB (20/14)

min 3-6: rest

min 6-9: 30 wall balls into max burpees

min 9-12: rest

min 12-15: 30 burpees into max WB (20/14)

min 15-18: rest

min 18-21: 30 wall balls into max burpees

min 21-24: rest

min 24-27: 30 burpees into max WB (20/14)

min 27-30: rest

min 30-33: 30 wall balls into max burpees

Score= total burpees +wall Balls

Modification: If 30 reps can not be complete in 3 minute, modify to 20 reps

-530 AM class with do KB thrusters (53/35), all other classes will be in CrossFit due to space and equipment-

2. Cooldown: Coaches Choice

3. Optional Weightlifting (CrossFit):

Every 2 minute for 14 minute complete 3 hang squat cleans + 1 jerk at 50%