4.9.19 Workout of the Day

Happy 7th Birthday CrossFit 843 Kid, Sam aka "Bob"

CrossFit

1.“Team Doce” A.) P1 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20)

P2 Above

B.) P1 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20)

P2 Above

C.) P1 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)

P2 Above

Score=Total team reps

2. Midline 3 Sets, not for score: 30 GHD Sit-Ups 200 Meter Farmers Carry Rest 1:00-2:00 between sets.

ICT

1.For time

1 mile run

50-40-30-20-10

Alt DB snatch (50/35)

abmat situps

1 mile run

2.3 rounds for efficiency

20 glute bridges

10/8 bike

1 minute prone ring plank