4.15.19 Workout of the Day

Happy Birthday Rosario!

530 AM CrossFit

1. Back Squat Wave #1: 3 Back Squats @ 70% 2 Back Squats @ 73% 1 Back Squat @ 76% Wave #2: 3 Back Squats @ 73% 2 Back Squats @ 76% 1 Back Squat @ 79% Wave #3: 3 Back Squats @ 76% 2 Back Squats @ 79% 1 Back Squat @ 82%

2. Conditioning 2."Black and Bluer" 5 Rounds: 10 Power Cleans (135/95) 10 Bar-Facing Burpees

3. Midline: Coaches Choice

ICT

1.For Time: 400 Meter Run 27 Single KB (or DB) KB front rack walking lunges (50/35) 27 burpees 400 Meter Run 21 Single KB (or DB) KB front rack walking lunges

21 burpees 400 Meter Run 15 Single KB (or DB) KB front rack walking lunges

15 burpees 400 Meter Run 9 Single KB (or DB) KB front rack walking lunges

9 burpees 400 Meter Run

**lunge-each step =1 rep**

2. Midline: 3 rounds for efficiency

20 glute bridges

25 abmat situps

:30 prone plank