3.12.19 Workout of the Day

Alex 19.3

Box Brief:

Happy Birthday Ashley R. and Michael K.

CrossFit

1.Conditioning Partner "4-Wheel Drive"

P1 Part #1 - On the 0:00, AMRAP 4:00: 35/25 Calorie Row 400 m run Max Power Cleans (135/95)

P2 completes above

P1 Part #2 - On the 8:00, AMRAP 4:00: 30/21 Calorie Row 300 m run Max Power Cleans (155/105)

P2 completes above

P1 Part #3 - On the 16:00, AMRAP 4:00: 25/17 Calorie Row 200 m run Max Power Cleans (185/135)

P2 completes above

P1 Part #4 - On the 24:00, AMRAP 4:00: 20/13 Calorie Row 100 m run Max Power Cleans (205/145)

P2 completes above

2.Midline:

3 Rounds: 30 GHD Sit-Ups

1 minute Active bar hang

ICT

1.Teams of 2. 25 minute leapfrog AMRAP:

15 KBS (53/35)

20 air-squats to medicine ball.

150 m sprint

2. Midline: Double Tabata

3. Cooldown: 10 minutes light run row or bike