7.8.19 Workout of the Day

Jensen, Emerson, and Brookyln, Independence Day 5K

CrossFit

1.Stamina Squats Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Barbell - 60% of 3-Rep Back Squat on *both* lifts.

2,Conditioning "Fish out of Water" For Time: 2K Row Directly into 10 Rounds: 3 Power Cleans 6 Pushups 9 Air Squats

Barbell # - 155/105

ICT

1.Conditioning

For max rounds and reps complete

7 sets “Kettlebell Hell” (3:00 w / 1:30 r)

3 KB DL

6 KBS

9 KB Goblet squat

-1 rd of “Kettlebell Hell” is 3 DL + 6 KBS + 9 Squats -

KB # 53/35

-continue last round where you left off.-

2.Cooldown: 600 m jog

3.Midline : Coaches Choice