11.4.19 Workout of the Day

The Byrd’’s, Savannah Rock and Roll 5K

CrossFit

Conditioning
"Jackquinn”
For Time:
100/70 Calorie Row
Directly INTO
3 rounds of
50 Wall Balls (20/14)
30 Alternating DB Power Snatches (50/35)

ICT

Conditioning: 4 RFT
400 m run
30 GHD sit-ups
20/14 Calorie Ski Erg
10/7 Calorie Echo bike