3.13.18 Workout of the Day

Beth, 18.3

CrossFit

1. Conditioning For Time: 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 10-8-6-4-2: Deadlift (275/185)

18 minute cap

2. Skills

4 sets of:

400 m Jog/Row/bike Upon completion of every set, Complete 5 HSPU

ICT

1. Conditioning

In teams of 3, "conga style" format, 25 min AMRAP of team cal row+bumper G20H (45/25)

Station 1:cal row

Station 2 Bumper G2OH

Station 3: 50 meter double KB farmers Carry (53/35)

*partners rotate when station 3 athlete complete farmers carry

SCORE= team cal row+bumper G20H

2.Midline: Tabata

3.Cooldown 600 m jog