11.6.18 Workout of the Day

Happy Birthday to this New Jersey wild man, Henry!

CrossFit

1.Skill: Jump Rope Practice- Triples and DUBS

2.Conditioning For Time: 21 Hang Power Cleans (135/95) 21 Barbell Facing Burpees 100 Double Unders 15 Hang Power Cleans (135/95) 15 Barbell Facing Burpees 75 Double Unders 9 Hang Power Cleans (135/95) 9 Barbell Facing Burpees 50 Double Unders

3.Bike Conditioning 10 Sets, Not For Score: 45 Seconds Easy 15 Seconds Fast

or

Sprint Conditioning

10 Sets, Not For Score: 45 Seconds Shuttle Sprints easy 15 Seconds Fast

ICT

1. Conditioning

Teams of 2 , 30 minute AMRAP

400 m run-togeher

30 calorie row

20 double DB Box Step-overs (50/35's)

-Partition reps how you feel fit.

2. Midline: Double Tabata