9.24.19 workout of the Day

Happy Birthdays to our website and social media guru @lowcountry man and to Orlando!

CrossFit

Conditioning
"Fuller Circle"
For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Assault Bike

Midline
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)

ICT

Conditioning:

6 sets for max total round and reps of

3:00 AMRAP

12 KBS (53/35)

6 lateral burpees over KB

-1:00 min rest after each set, start next round where you last left of -

Midline: Double Tabata

Cooldown :800 m run