4.27.18 Workout of the Day

Happy Birthday Matt!

Matt and Kathryn, RBC Heritage

Box Brief: Lets continue to support our military by wearing RED every Friday

RED= Remember Everyone Deployed

CrossFit

1. Tempo Front Squat On the Minute x 10 – 1 Tempo Front Squat 5 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack.

2.“Rack City” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105)

-12 min cap-

3. Midline: Coaches Choice

ICT

1. Conditioning

30 minute AMARAP

Team of 2:

100 cal row

80 DB Snatch (50/35)

600 m run

-Run together-

-Partition reps how you like

Midline: 6 minute (:30/:30)

Min 1: Hanging knee raises

Min 2: Hollow Hold

MIn 3: Prone Plank