8.7.18 Workout of the Day

530 am crew

CrossFit

1. Power Clean Build to 10 Rep Max

2. “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105)

2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (155/105)

3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (155/105)

3. Midline: Coaches Choice

ICT

1. In teams of 3 complete 25 minute AMRAP for max total reps

Station 1: cal row

Station 2: plank to pushup

Station 3: 100 m double KB farmers carry (53/35)

Score= total team cals +plank to pushups combined

2. Midline +Cooldown:

2 sets of:

400 m run +50 weighted abmat situps