4.4.18 Workout of the Day

Happy Birthday Kassie!

CrossFit

1. Conditioning "50/50" Teams of 3: AMRAP 7: 50 Push Press (95/65) 50 Push Press (115/75) AMRAP Push Press (135/95)

rest 3 minutes

AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (155/105) AMRAP Back Squats (185/135)

rest 3 minutes

AMRAP 7: 50 Hang Power Cleans (95/65) 50 Hang Power Cleans (115/75) AMRAP Hang Power Cleans (135/95)

-1 bar/team-

-Squats taken from the rack-

2. Run Conditioning, Partner Relay 5 Rounds: 200 m Run each, you go , I go.

ICT

1.Skill: DUBS

2.Conditioning

Double "Annie"

50-40-30-20-10-10-20-30-40-50 Double-unders Sit-ups

-22 min cap

3. Midline/Cooldown

15 minutes for QUALITY of

10 PVC Good morning

200 m row

:30 prone plank