10.4.19 Workout of the day

Flashback Friday 2018 Fall League

R.E.D FRIDAYS.. Wear your RED

CrossFit

Conditioning
"Gut Feeling"
AMRAP 16:
12 Hang Power Cleans (155/105)
12 Burpee Box Jump Overs (24/20)
12 Push Jerks (155/105)
12 Bar Muscle-ups

Accessory Capacity Builder
3 Sets For Time:
20/15 Calorie Assault Bike
15 Deadlifts (225/155)
15 Toes to Bar
Rest 2 Minutes Between Sets

ICT

Conditioning
AMRAP 30
50 abmat sit-ups
400 m run
30 Single KB DL(70/35)
20 plank to push-up