6.26.19 Workout of the Day

The one and only, Rich Alfonso Calvo

CrossFit

1.Power Snatch Complex On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats

Conditioning 2."Bartender" AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches

RX (115/85)

3.Midline 4 Rounds, Not for Time: 18 Banded Good Mornings 15 x 4-Count Flutter Kicks 12 Glute Bridges

ICT

1."El Nino" For Time: 1 Mile Run 50 DB Snatches (50/35) 400 Meter odd Run (50/35) 30 Pull-Ups 20 Burpee Box Jumps (24"/20")

3. Midline: Coaches choice

-This will be Friday's CrossFit WOD-