2.7.18 Workout of the Day

Happy Birthday Pat!

CrossFit

1. Front Squat Build to a Heavy Set of 3

2. Conditioning 5 Rounds: 20/15 Calorie Row/200 m run 10 Thrusters (115/80)

3. Skill Conditioning Every :60 Seconds x 7 Sets: 10 Toes to Bar/progressions

ICT

1.Conditioning

5 sets each for max total reps

P1 completes

3 min AMRAP

10 burpees BJ-over (24/20)

100 m sprint

INTO max bumper G2oh (45/25)

P2 rests while P1 works than completes AMRAP

Midline: Every :60 Seconds x 7 Sets: 10 Toes to Bar/progression