4.11.18 Workout of the Day

Congrats to Masi, on his 2 month 20 pound weight loss! 515 PM Interval.

CrossFit

1. Deadlift Build to a Heavy Set of 5

2. Conditioning AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders

ICT

1.Conditioning:

Every 4 minutes for 32 minutes (8 sets) complete:

ODD: 300 m run into 30 alternating dumbell snatches (50/35)

EVEN: 400/300 m row into 40 shoulder taps (lf+rt=1 rep)

SCORE=fastest +slowest time

2. Midline: 50 abmat situps+ :45 sec plank series