1.7.19 Workout of the Day

These dudes, getting dirty, 515 CrossFit

For any home improvement needs see Ivan, Victor, and Ken.

Ken-May River Flooring Inc.

Victor- Cross Country Fabricating and Metal Works

Ivan- Ivan's Flooring

CrossFit

1."Fran" 21-15-9: Thrusters (95/65) Pull-ups

2.Pausing Back Squat 5 Sets of 2

8 Second Pause in Bottom. Sets: 50-53-56-59-62%

3. Row Recovery

5 rounds

2:00 light

1:00 moderate

ICT

1.30 min AMRAP

10 hand release push ups

20 Jumping Lunges

30 Weighted sit-ups (20/14)

400 m run after every round

2. Midline: Double Tabata