7.9.20 Workout Of The Day

Coach Austin

CrossFit
Conditioning: With a 22 minute cap complete:
800 m run
60 Power Snatches (135/95)
800 m run
Midline :
Double Tabata

ICT
Conditioning : Complete for 2 sets of:
Window min 0-6: 50/35 calorie echo bike
Window min 6-12: 100 Alt Hang Power Snatch (50/35)
Window min 12-18: 800 m run
-The goal of each “window” is to complete the movement by the 4:30 mark. At the 4:30 mark, if your reps are not competed, stop &rotate to the next station. Please modify your DB # and your run distance accordingly to YOUR fitness ability. -