6.1.18 Workout of the Day

Post Murph

BOX BRIEF:

Continue to support our military by wearing RED every Friday.

RED= Remember Everyone Deployed

CrossFit

1. Hang Power Clean Heavy Set of 2

2. “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)

3. Midline AMRAP 7: 15/12 Calorie Row/200 m jog 15 GHD Sit-Ups

ICT

1.Conditioning

30 min EMOM (:35/:25)

min 1: med ball abmat situps (20/14)

min 2: BJ (24/20)

min 3: strict ring rows

min 4: HS hold

min 5 100 m sprint

-No Measure, consistent reps/round-

Midline: 5 minute static holds (:45/:15)