3.03.20 Workout of the Day

Box Brief
Happy Birthday Amanda, Omar, & Joe

CrossFit
Strict Handstand Pushups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

Conditioning
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

Bike Conditioning
3 Sets:
4 Minutes On
1 Minute Off

ICT
Conditioning
“Fortitude”
Alternating on the minute x 15 (30 minutes)
Even minutes: Max calorie row
Odd minutes: Max burpees
Score = lowest round of rowing + lowest round of burpees