9.10.19 Workout of the Day

CrossFit

Conditioning
"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Midline
3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold

ICT

1.Conditioning

8 sets for max total burpees 

2 min AMRAP of:

20/15 Calorie Row

Into remaining time

Max Burpees to 6 inch Target 

-2 min rest-

2.Midline 3 Sets:
200 m light jog
:30 Second Superman
:30 Second Hollow Hold
:30 Glute Bridges