01.31.20 Workout of the Day

Happy Birthday Olivia

RED Friday’s. Wear your RED and Remember Everyone Deployed.

CrossFit
Front Squat Waves (Week #3 of 3)
On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave.

Following Final Set, Until the 15 Minute Mark:
Build to a Heavy Single for the Day.

Conditioning
"Crash Test"For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

ICT
Conditioning 21-15-9:
Push-ups
Kettlebell Swings (53/35)
DB Renagade Rows (35s/20s)(lf+rt=1 rep)
Box Jumps (24/20)
Calorie Echo Bike

-start and finish with 800 m run-