6.17.20 Workout of the Day

CrossFit
1.Tempo Deadlift, 3 second up, 3 second down.
5x5 building with over over hook grip.

2.Conditioning
“Garage War”
3 Rounds For Reps:
1 Minute Thrusters
1 Minute Power Cleans
1 Minute Over-and-Back Bar Hops
1 Minute Push Presses
1 Minute Burpees
1 Minute Rest

Bar: (95/65)

ICT
25 minute AMRAP
400 m run or 500/400 m row
30 Single KB DL (50/35)
20 jumping lunges
10 single KB front squats

-Be mindful that this workout is very lower back intensive. Load appropriate weight focusing on form and proper movement pattern, always over load-