6.16.18 Workout of the Day

930 AM

CrossFit and ICT

1. “Baker’s Dozen” Teams of 3, For Time (30 Minute Cap): 90/60 Calorie Bike 60 Box Jump Overs (24/20) 60 Power Cleans (105/75) 60 Toes to Bar 60 Push Jerks (105/75) 60 Box Jump Overs (24/20) 90/60 Calorie Bike 60 Box Jump Overs (24/20) 60 Power Cleans (95/65) 60 Toes to Bar 60 Push Jerks (95/65) 60 Box Jump Overs (24/20) 90/60 Calorie Bike

2. Midline: Coaches Choice

60/40 Calorie Assault Bike Sub: 60/40 Calorie Row Each Teammate Completes 3 x 100 Meter Sprint (One Athlete Working)

ICT barbell movements sub:

Power Clean= DB Power Clean (50/35)

Push Jerk=DB Push Jerk (50/35)