11.15.17 Workout of the Day

Ashlee showing 843 a little love in Hollywood Hills.

CrossFit

1. Conditioning

Teams of 2: A. P1 AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) into max Burpee Box Jump Overs (24/20)

P2 completes "A"

B. AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80) into max Burpee Box Jump Overs (24/20)

Then P2 completes "B"

C. P1 AMRAP 4 27 Calorie Row 21 Power Cleans (95/65) into max Burpee Box Jump Overs (24/20)

Then P2 completes "C"

SCORE=Total team Burpee Box Jump Overs

Athlete Choice Below Options

2. Gymnastics Conditioning 1-2-3-4-5-6-7-8-9-10 Unbroken Chest to Bar Pull-Ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1 Unbroken Toes to Bar

3. Recovery Row 10 Minute Recovery Row

ICT

1. Skill:5 minute DUB practice

2.Conditioning 25 minute AMRAP

600 m cash in run

INTO

AMRAP in remaining time

50 Russian KBS (53/35)

50 bodyweight walking lunges (in place)

50 DUBS

3. midline: Coaches Choice