12.29.17 Workout of the Day

CF843 representing in Michigan over the Holidays

CrossFit

1. Conditioning “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (155/105)

2. Row Conditioning On the Minute x 12 (3 Rounds) Minute 1 – 20/15 Calorie Row Minute 2 – 17/13 Calorie Row Minute 3 – 14/11 Calorie Row - grab a partner, I go you go on the minute-

ICT

1.Conditioning

Min 1: Bumper G2OH (45/25)

Min 2 rest

Min 3 Ring prone plank- no measure

Min 4 rest

Min 5 KBS (53/35)

Min 6 rest

Min 7 Airquats to med ball

Min 8 rest

Complete this cycle for 4 rounds (32 minute)

SCORE= tabata scoring (lowest rep/ stations combined)

2. Cooldown +Midline: Coaches Choice