11.13.17 Workout of the Day

Sunday Strongman with Austin @crossfit843.

CrossFit

1. Back Squat 4 Rounds: In a :30 Second Window: Max reps @ 70%

Rest 2:00 between sets

2. Conditioning AMRAP 20: 10 Thrusters (135/95) 30 Calorie Row 16 Chest to Bar Pull-Ups

-Cal Row Modification: 400 m run/25 cal bike-

ICT

1. Conditioning

33 min EMOM (:30/:30)

min 1: Cal row

min 2: KBS (53/35)

min 3: Butterfly abmat situps

-Tabata scoring, lowest rep/movement combined-

Midline: 5 minute Static holds

Cooldown:600 m jog