4.10.19 Workout of the Day

Gerald, 715 Saturday

CrossFit

1.Push Press 4x6 building 2."Rear End" AMRAP 18: 60 Double-Unders 45 Air Squats 21/15 Calorie Assault Bike 10 Push Jerks (135/95)

3. Accessory but recommended:

Body Armor (A) 3 Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets.

Body Armor (B) Accumulate 1:30 in an L-Sit

ICT

1.“Team Doce.ish ” A.) P1 AMRAP 4: 27/21 Calorie Row 30 Double KB DL (53/35) 15 Burpee Box Jump Overs (24/20)

P2 Above

B.) P1 AMRAP 4: 27/21 Calorie Row 25 Double KB DL (53/35) 15 Burpee Box Jump Overs (24/20)

P2 Above

C.) P1 AMRAP 4: 27/21 Calorie Row 20 Double KB DL (53/35) 15 Burpee Box Jump Overs (24/20)

P2 Above

Score=Total team reps

2. Midline 2 Sets, not for score: 100 Meter Farmers Carry (53/35) 30 strict leg raises