1.19.18 Workout of the Day

Happy Birthday Coach Kim (Throwback HS Senior pick) and Denise!

CrossFit

1. Front Squat 3 Reps @ 82% 1 Rep @ 87% 3 Reps @ 82% 1 Rep @ 90% 3 Reps @ 82% 1 Rep @ 93% Rest as needed between

2. Conditioning For Time: 21 – 15 – 9: Bike for Calories Thrusters (95/65) Directly into… 15 – 12 – 9: Row for Calories Hang Squat Cleans (95/65)

ICT

1. Conditioning For Time:

800 m run

50 pullups

800 m run

50 pushups

800 m

50 situps

800 m run