4.2.18 Workout of the Day

Easter greeting from Erik Olson and his lil man Luke.

CrossFit

1. Pause Front Squat: Build to Moderate Set of 2

Two Second Pause in Bottom

2. Clean

On the Minute x 18 (6 Rounds):

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

3. Midline/Accessory: 4 Rounds, Not For Time:

10 Barbell Bent Over Rows

20 Alternating Dumbbell Strict Presses

30 GHD Sit-Ups

ICT

1. Conditioning "Bradley"

10 rounds for time of:

Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds

2. Midline 6 Min EMOM (:40/:20)

Min 1: Shoulder taps

Min 2 : abmat sit-ups

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.