6.10.20 Workout of the day

Keene and Trace, 930 AM

CrossFit
Conditioning
“Hellhole” 
For Time:
50 Thrusters (115/85)

“2-2-2-3” Intervals Style
35 Double Unders
5 Lateral Bar over Burpees
Max Thrusters (115/85)

*Workout flow is as follows: AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 3

ICT
1.Conditioning
21-18-15-12-9-6-3:
Single object (DB or KB Thrusters (50/35))
200 Meter Run

2. Rowing Intervals
9 Rounds:
1:40 On
:20 Off