2.19.20 Workout of the Day

CrossFit
1.Beast Builder: On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch

2. Conditioning
“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Alternating DB Single Arm Power Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Ski/Bike/ 400 m run

Midline 5 Sets, Not For Time:
10-15 GHD Sit-ups
50′ Front Rack Double DB Carry

ICT
Conditioning
Every 2 minute x 8 sets (32 minutes)
ODD: 25/18 Calorie Row INTO remaining time: Max KBS (53/35)
EVEN: 25/18 Calorie Row INTO remaining time: Max lateral burpees over KB
-rest 2 minutes between sets-
-Goal is to have a minimum of :45 to “work” after the row. -
Midline + Cooldown: Coaches Choice