12.4.17 Workout of the Day

Congrats to all our CF-843 athletes who participated in this years Savannah Bridge Run. Special congratulations to Courtney who shaved 9 minutes off last years time, Joe who finshed 31st overall (4th in age group), and 22 week pregnant Kathleen who pushed Lana in stroller and finished in 37:33.

CrossFit

1. Ring Muscle-Ups AMRAP 1:00 Ring Muscle-Ups *Benchmark Test. Does not need to be unbroken.

2. Conditioning 30 Chest to Bar Pull-Ups 50 Thrusters (65/45) 70/50 Calorie Row

3. Back Squat On the Minute x 5: 5 Back Squats – 72%

ICT

1.Conditioning:

For 33 minutes complete (:20/:40)

min 1:cal row

min 2: bupees-over pvc

min 3: abmat situps

-We are use to score this as a "Tabata Fomat"

with 1 to 3 work to rest ratio, each station should be MAX effort.-

2. Midline: 5 minutes coaches choice

3. 600 m jog