7.21.20 Workout of the Day

CrossFit
Gymnastic Capacity
Alternating On The 2:00 (3 Rounds):
A) 75 Double Unders
B) 25 Hand Release Pushups
C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans.. building to Workout weight

Conditioning
“Triple Play”
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans

Add 3 Reps Each Round

Box: (24″/20″)
Barbell: (135/95)

ICT
Conditioning
AMRAP 30
300 m row (or run)
3 Burpees, 3 Double DB Deadlifts (50’s/35’s)
300 m Row
6 Burpees, 6 Double DB DL
300 Meter Run
9 Burpees, 9 Double DB DL

Add 3 Reps Each Round