4.23.18 Workout of the Day

Congratulations to Birthday Boy Sal Jr. on his 421st day of sobriety!

CrossFit

1. Power Clean and Jerk On the Minute x 12 Rounds 1-5: Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean and Jerk Rest 2 minutes between

2. Conditioning For Time: 10-8-6-4-2 Deadlift (275/185) Bench Press (185/115) Squat Clean (135/95)

-12 min cap-

3. Accessory : Back Squat 10 Reps @ 70% 8 Reps @ 75% 6 Reps @ 79% 4 Reps @ 83% 2 Reps @ 88%

rest 2 minutes between sets

ICT

1.Team of 3, 30 min AMREP

Max calorie Row

-Athlete must Row minimum of 10 calorie before rotating / max 15.

-One works, others rest-

SCORE= Team Total Calories

Midline: 9 Min EMOM (:40/:20)

Min 1: hanging knee raises

Min 2: PVC pipe Good Morning

Min 3: Plank to Push-up

Cooldown: 400 m Run