7.31.20 Workout of the Day

Happy Birthday Kylie

Box Brief
RED Friday’s. Wear your RED and Remember Everyone Deployed 🇺🇸🇺🇸

CrossFit
Conditioning
“DT” 
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Midline
3 Sets:
15 GHD Sit-Ups
:20s GHD Hold
25 Hip Extensions
:30s Hip Extension Hold
Rest 2:00 between sets

ICT
Conditioning
28 minute Partner AMRAP
12 KBS (53/35)
100 m sprint
8 burpees
-Partner is completes the entire round while Partner 2 rests. Once Partner 1 completes the burpees, Partner 2 starts with the KBS. Each athlete will have their own square unless you and your partner would Ike to share a square.
The goal is sub 1:30-1-45 second rounds/ person, so please modify your intended reps to accomplish this.

Midline
3 Sets:
20 Sit-Ups
:30s hollow hold
40 shoulder taps (each tap = 1 rep)