6.19.20 Workout of the Day

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

CrossFit
Conditioning
“Double Knot” 
For Time:
100 Double Unders
9 Bar Muscle-ups
21 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
15 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
9 Squat Cleans (135/95)

ICT
1. Conditioning
On the every 4 minutes X 8 sets
200 m row
200 m run
5 DB Devils Presses (50’s/35’s)
-adding 1 rep every set-