2.24.18 Workout of the Day

Coach Bros. 18.1 Friday Night Lights

CrossFit and ICT

Option 1:

Comptrain WOD 2.17.18

Teams of 3 AMRAP 20: 12/8 Calorie Bike/row 8 Burpees 4 Clean and Jerks (95/65) ICT Sub is Deadlift

Relay style.

Every 6 total rounds, weight increases by (20/10).

OR

Option 2:

CrossFit.com WOD 2-21.18

8 rounds for time of: Run 400 meters Rest 90 seconds

Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance. Intermediate athletes can complete this workout as prescribed. Newer athletes might want to reduce the number of rounds.