11.15.19 Workout of the Day

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

CrossFit

Strength: Deadlift 6-4-2
Build to a heavy set of 6
Build to a heavy set of 4
Build to a heavy set of 2

Conditioning: “Barmuda Triangle”
On the 3 minutes x 7 Rounds
200 m odd object run (50/35)
7 Deadlift (225/155)
7 Burpee BJ Overs (24/20)
Score=slowest round

ICT

Conditioning: In teams of 3, 25 minute AMRAP, in conga style, compete for max Calorie Row
P1: Calorie Row
P2: 50 meter double DB farmers carry
P3: Ab movement of choice
Score=total team calories, transition stations once Partner 1 “P1” completes farmers carry.