02.14.20 Workout of the Day

Happy Valentine’s Day

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

CrossFit

Front Squat Complex (On the 0:00)
On the 2:00 x 5 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat

Conditioning
"Man on Fire"
For Time:
5 Rounds of "Nate", 100 Double Unders
4 Rounds of "Nate", 100 Double Unders
3 Rounds of "Nate", 100 Double Unders
2 Rounds of "Nate", 100 Double Unders
1 Round of "Nate"

1 Round of "Nate"
2 Ring Muscle-Ups
4 Kipping Handstand Pushups
8 Kettlebell Swings (70/53)

ICT
Conditioning, For Time
100-80-60-40-20
Lateral bar hops over pvc pipe
50-40-30-20-10
Abmat sit-ups
Calorie Ski or row
Cash out with 1 mile run

every time you hit PVC pipe, start set over again from first rep.