7.24.18 Workout of the Day

The twins, Ashley and Chelsey, two of the nicest girls you will ever meet.

CrossFit

1. Power Clean and Jerk On the Minute x 8: Hang Power Clean + Power Clean + Split Jerk Sets 1-2 – 65% Sets 3-4 – 68% Sets 5-6 – 71% Sets 7-8 – 74%

2. Conditioning "Liquid Cocaine" 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-Ups

10 minute cap

3. Midline: Coaches Choice

ICT

1.“Fortitude” Alternating EMOM x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees

Wherever you are at :40-:45 mark, stop and rotate, the goal is to push for all long as possible.

We will score this as a Tabata: your least rep/movement combined.

2. Midline: 3 Sets of 10: Single KB Sumo Deadlift (53/35) 3 Sets of 20 superman

3. Cooldown: 400 m run