4.3.18 Workout of the Day

Welcome back Kelly Ball! 515 Interval Class

CrossFit

1.Conditioning

Benchmark “Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20”)

-15 min cap-

-Sub in 600 m run if rowers are taken-

2. Midline/Cooldown

15 minutes for QUALITY of

10 Barbell Good morning

15 hang knee raises

200 m run

ICT

1. Conditioning

In teams of 2 complete

25 min AMRAP

2 mile run

INTO remaining time AMARP

40 KBS

40 Kb Goblet Squat

-Run together, partition reps how you feel fit

2. Midline: 9 min EMOM Athletes Choice