8.23.19 Workout of the Day

RED Friday’s : Wear your RED to show support for our military (Remember Everyone Deployed).

CrossFit

1.Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

2.Conditioning
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral bar over burpees
15 Deadlifts (245/165)

3.Accessory Midline
3 Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Hip Extensions
21 AbMat Sit-ups
Rest 1:30 Between Sets.

ICT

1.Conditioning:

4 sets of 

AMRAP 4 

50/35 calorie row Buy In 

INTO

6 KBS (53/35)

6 lateral burpees over KB

Rest 4 minutes 

Score = total rounds + reps 

2.Midline: Tabata 

3.Cooldown:5 minute bike or foam roll