6.12.18 Workout of the Day

Andres, the best roofer in the biz, 515 ICT

CrossFit

1. Conditioning

Team 2 leapfrog AMRAP 18: 200 Meter Run 16/12 Calorie Row 8 Dumbbell Snatches (70/50)

2. Gymnastic Conditioning 12 min EMOM

ODD: 50 DUBS

EVEN: 3 muscle ups

3. Recovery + Midline 5 Sets: 2 Minute Light Bike (Recovery Pace) 20 GHD Sit-Ups

ICT

1. Conditioning

Team 2 leapfrog AMRAP 18: 10 BJ (24/20) 15 Wall Ball 100 m sprint

2. Gymnastic Midline 12 min EMOM (:30/:30)

min 1: hollow hold

min 2: strict pullups

min 3: wall sit

3. Recovery: 800 m jog