7.9.19 Workout of the Day

The Saba family representing CrossFit843, Independence Day 5k, 3 generations of winners.

CrossFit

1.Hang Power Clean Take 10 minutes and build to moderate weight

2.Conditioning Partner "Water Break" Part #1 P1 AMRAP 4:00 27 Hang Power Cleans (95/65) 27 Lateral Burpees Over bar 27/21 Calorie Row

P2 "above"

"Water Break" Part #2 P1 AMRAP 4:00 21 Hang Power Cleans (115/85) 21 Lateral Burpees Over bar 21/15 Calorie Row

P2 "above"

"Water Break" Part #3 P1 AMRAP 4:00 15 Hang Power Cleans (135/95) 15 Lateral Burpees Over bar 15/12 Calorie Row

P2 "above"

SCORE= total team combined reps

3. Midline: Coaches choice

ICT

1.Conditioning On the 4:00 x 8 Rounds: 8 Box Jump Overs (24/20) 12 Dumbbell Alt snatches (50/35) 200 m sprint

SCORE= slowest set

2. Midline: 3 sets 15 Good Morning 15 Glute Bridges 15 strict abmat Sit-Ups