2.21.20 Workout of the Day

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

CrossFit
Front Squat
On the 1:30 x 7 Sets
On the 0:00: 3 Reps
On the 1:30: 1 Rep
On the 3:00: 3 Reps
On the 4:30: 1 Rep
On the 6:00: 3 Reps
On the 7:30: 1 Rep
On the 9:00: 12 Reps

Conditioning
“Complex Fran”
For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (115/85)

ICT
Conditioning: “Venti”
AMRAP 20:
20 Single DB front rack lunges (50/35)
20 Alternating DB Single Arm Power Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Ski/Bike/ 400 m run

Midline 5 Sets, Not For Time:
10-15 GHD Sit-ups
50′ Double DB Farmers Carry (50/35)