4.10.18 Workout of the Day

Happy Birthday 21st Birthday Jordan Rozek.

CrossFit

1. Front Squat. Grab a team of 3 and complete: Heavy Set at Each: 5-4-3-2-1 Complete each set on the 3:00

2. Conditioning,"Life Alert' Partner up P1 AMRAP 4:

21/15 Calorie Assault Bike 21 Toes to Bar 21 Front Squats (115/80) P2 than completes above P1 AMRAP 4: 15/12 Calorie Assault Bike 15 Toes to Bar 15 Front Squats (135/95) P2 than completes above P1 AMRAP 4: 9/6 Calorie Assault Bike 9 Toes to Bar 9 Front Squats (155/105)

SCORE= total team reps

-if bikes are taken use rower, same reps-

ICT

1.Conditioning:

Partner Leapfrog 3 min AMRAP

15 Russian KBS (53/35)

10 BJ-over (24/20)

5 burpees

-rest 1 min between sets-

-Complete a total of 8 sets, starting next set where you finished last rep-

SCORE=total rounds + reps

Cooldown+ Midline: 800 m run + 5 minutes Athlete Choice