8.21.19 Workout of the Day

Happy Birthday Andrew Byrd ! Appreciative to have your entire family as CrossFit 843 members and supporters !

CrossFit

1.Barbell Cycling
In Teams of 2 For Time:
20 Squat Cleans (45%)
16 Squat Cleans (55%)
12 Squat Cleans (65%)
8 Squat Cleans (75%)
4 Squat Cleans (85%)

2.Conditioning
"IHOP"
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Pounds: 165/115

3.Accessory :Body Armor
3 Sets:
10 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
20 supermans

ICT

1.Conditioning 

32 min EMOM (:20/:40)

Station 1: Calorie Bike 

Station 2 Abmat sit-up 

Station 3 Single KB Sumo Deadlift (70/53) 

Station 4: plank to push-up 

-Tabata Scoring = lowest rep/station combined -

2.Midline : 5 minute coaches Choice 

3.Cooldown : 800 m jog