9.25.18 Workout of the Day

Brad, 830 AM CrossFit

CrossFit

1.“Under Fire” 4 Rounds: 400 Meter Run 15 Sumo Deadlift High Pulls (95/65) 9 Burpee Box Jump Overs (24/20)

2. Body Armor 50 Bench Press Repetitions (155/105) *Every Break: 15 GHD Sit-ups

ICT 1. Team of 2, 30 minute AMRAP: 3 DB alt snatch (50/35) 3 DB front rack walking step outs 3 Calorie Row

-Next round is 6’s, then 9’s, etc…

-partition reaps how feel fit, one works, one rests

at the 0:00, 5:00,10:00, 15:00, 20:00, 25:00 min mark, run 300 m together

2. Midline: 5 minutes coaches choice