2.16.18 Workout of Day

Flashback Friday

B.A. and Casey repping 843 on the May River.

The warm weather is her so get outside and enjoy!

CrossFit

1. Clean and Jerk Build to a Heavy Single

2. Conditioning AMRAP 10: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters "Squat Clean Thrusters" (115/80)

ICT

1. Conditioning

For Time

2 mile run

100 DUBS

50 OPEN standard Burpees

-30 min cap-

*partition the rep scheme however you like*

Midline: 9 minute EMOM (:30/:30)

min 1: Hollow hold

min 2: Mountain climbers

min 3: Strict hang knee raises