8.5.20 Workout of the Day

Cruz and Crew, 615 PM

CrossFit
Conditioning
“Rest Stop”
6 Minute Window…
800m Run + 1 Rd of Cindy
AMRAP Squat Cleans (135/95)

6 Minute Window…
600m Run + 2 Rds of Cindy
AMRAP Squat Cleans (155/105)

6 Minute Window…
400m Run + 3 Rds of Cindy
AMRAP Squat Cleans (185/135)

6 Minute Window…
200m Run + 4 Rds of Cindy
AMRAP Squat Cleans (205/155)

ICT
Window min 0-6 complete as fast as possible:
15-12-9:
Double DB Push Press (35’s/20’s)
Calorie Row

Window min 6-12 complete as fast as possible:
15-12-9:
Lateral burpees over DB
Calorie Row

Window min 12-18 complete as fast as possible.
15-12-9:
DB Alternating power snatches (35’s/20’s)
Calorie Row

Window min 18- completion, complete as fast as possible.
15-12-9:
Double DB Devils presses ( 35’s/20’s)
Calorie Row