10.30.18 Workout of the Day

Brent,

Hampton Hall Tiger Bass 5K, 19:23, 4th place overall. Yea Buddy!

CrossFit

1.Conditioning A. P1 AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 21 Chest to Bar Pull-ups 21/15 Calorie Assault Bike

P2 above

B. P1 AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 15 Toes to Bar 15/10 Calorie Assault Bike

P2 above

C. P1AMRAP 5: Buy In: 400 Meter Run Then, AMRAP: 9 Pull-ups 9/6 Calorie Assault Bike

P2 above

2.Midline: Coaches Choice

ICT

1. Skill: Jump Rope Practice

2.Conditioning

AMRAP 20: 30 Double Unders, 10 Dumbbell Alt Snatches 30 Double Unders, 10 Dumbbell Front Squat 30 Double Unders, 10 Dumbbell Push Presses lf 30 Double Unders, 10 Dumbbell Push Presses rt

30 Double Unders, 10 Dumbbell Reverse Lunge

Dumbbells: 35's/20's

2. Midline + Cooldown: For Efficiency:

2 sets of:

300 m run

30 hanging knee raises

30 mountain climbers (1.1.,2.2)