5.16.18 Workout of the Day

Robert "The Ghost" Guerrero"

CrossFit

1. Build to a Heavy Complex: 3-Position Power Clean + Split Jerk

2. Conditioning "Tiger Blood" 3 RFT 10 Clean and Jerks (135/95) 400 Meter Run

-15 min cap-

3. Midline Not For Time: 40 GHD Sit-Ups 40 AbMat Sit-Ups 20 GHD Sit-Ups 20 ABMat Sit-Ups

ICT

1. Skill:Jump Rope

2. "The Ghost"

6 rounds of: 1 minute of cal row 1 minute of burpees 1 minute of double-unders 1 minute rest

Try for as many reps as possible of EACH exercise, not just total score.

SCORE=total reps

-Sub in KB SDHP for cal row in need be-

3: Midline: Coaches Choice