4.9.18 Workout of the Day

Saturday 830 am crew

CrossFit

1. Snatch-Build to a heavy single

2. Benchmark ”Isabel” 30 Power Snatches For time (135/95)

3. Midline Conditioning Alternating On the Minute x 16 Odd – 15 Calorie Row Even – 12 GHD Sit-Ups

ICT "Midline Monday"

1.Skill: Jump Rope

2. Conditioning 24min EMOM (:35/:25)

min 1: jump rope

min 2: plank to pushup

min 3: T2B/K2E/hanging knee raises

min 4: HShold

3. Sprint Conditioning: Partner Relay

10 min AMRAP 100 m sprint, I go you go

SCORE=team total sprints, each sprint= 1