2.28.20 Workout of the day

Happy Birthday Dylana and Edgar

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

CrossFit
Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

Conditioning
“Wise Men”
AMRAP 3:
Max Rounds of Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (185/135)

1 Round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

ICT

Conditioning “Long Haul”
2 Rounds For Time:
20 Alt DB snatches (50/35)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row/ski/800 m run

Dumbbell: 50/35
Box: 24″/20″