6.23.18 Workout of the Day

Matt, 415

CrossFit and ICT

1.“Wreck Yourself” Teams of 3 For Time: 600 Meter odd object run (50/35) 6 Rope Climbs 20 Squat Cleans (135/95) 600 Meter odd object run (50/35)

9 Rope Climbs 35 Squat Cleans (135/95) 600 Meter odd object run (50/35)

12 Rope Climbs 50 Squat Cleans (135/95)

-Goal is sub 25 minutes-

2. Midline: 5 minutes Coaches Choice

Ict'ers sub in Medball Clean (20/15) 60 reps every time

Rope Climb Modification:

Lying to standing Rope Pulls (2:1 Ratio) 1/2 Rope Climbs (2:1 Ratio) Pull-ups (5:1 Ratio) Ring Rows (5:1 Ratio)