12.20.17 Workout of the Day

843 Teamwork.

CrossFit

1. Conditioning 5 Rounds On the 4:00 30 Air Squats 20/15 Calorie Row or 100 m sprint 7 Clean and Jerks (135/95)

-Goal is sub 3 minute splits-

Score= slowest round

2. Barbell Conditioning:

On the Minute x 5

5 Touch and Go Power Clean and Jerks

3. Barbell Reverse Lunge 2 x 20 (Total Steps)

ICT

1. Conditioning Every 2:30 complete for max reps:

1. KBSDHP (53/35)

2. plank to pushup

3. DB alt snatches (50/35)

4. Bodyweight walking step outs (lf=rt= 1 rep)

-rest 1:30 bet stations-

2:Cooldown: 600 m run

3.Midline: 5 minutes