7.7.20 Workout of the Day

Box Brief
The row conditioning piece today will be the row conditioning piece for the ICT class on Wednesday.

CrossFit
Conditioning
“Underground” 
For Time:
100 Double Unders, 50 Hollow Body Rocks
25 HRPU
80 Double Unders, 40 Hollow Body Rocks
20 HRPU
60 Double Unders, 30 Hollow Body Rocks
15 HRPU
40 Double Unders, 20 Hollow Body Rocks
10 HRPU
20 Double Unders, 10 Hollow Body Rocks
5 HRPU

Row Conditioning
On the 4:00 x 2 Rounds:
800/650 Meter Row

On the 3:00 x 3 Rounds:
600/500 Meter Row

On the 2:00 x 4 Rounds:
400/350 Meter Row

ICT
Conditioning
On the every 4:00 for 8 total sets complete:
ODD sets
400 m run
20 KBS (53/35)
EVEN sets
400 m run
20 KB Front Squats
-These are all out sprints with goal being to finish each set in 3:00. The sub for the run will be a 25/18 calorie echo bike.-