8.29.18 Workout of the Day

Addison

CrossFit

1. Clean Complex 5 Sets (On the 2:00): 3 Hang Squat Cleans + 1 Split Jerk Building in Weight

2.“Eighteen Wheeler” AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar

Midline: 5 minutes

ICT

Conditioning

A -15 min EMOM (40/20)

min 1: cal row

min 2: bodyweight walking lunges

min 3: plank on rings

min 4: wall sit

min 5: 100 m sprint

B - Run 400m at conversation pace

C- Repeat A

D- Run 400 m at conversation pace

Midline: 5 minutes Together