8.16.19 Workout of the Day

Dominick

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

CrossFit

Barbell Cycling
10-Rep Touch & Go Power Clean

Conditioning
Partner “Blockbuster"
P1 AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (135/95)

P2 above

P1 AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)

P2 above

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The Chief" (175/125)

P2 above

*1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats

ICT

1.“Pyramid Scheme”

For Time:

10-20-30-20-10

Dumbbell Hang Snatch (50/35)

Sit Ups

Calorie Row

200 m med ball run after every round (20/14)

2.Dumbbell Renagade Rows

 4x10 (left + right =1 rep)

:30 hollow body hold after every set