11.25.16 Workout of the Day

Beer Mile Crew ready

Black Friday Schedule: 830 ICT, 830 CrossFit, 930 ICT, 1230 ICT, 1230 CrossFit, 5 pm ICT, (CrossFit building), No 6 pm ICT

CrossFit and ICT (In CrossFit)

General WU: Coaches Choice Specific WU: 10 cal assault bike+10 cal row+10 KBS

WOD 1 ICT: In teams of 3 for 15 minutes accumulate

AMREP cal row

WOD 1 CrossFit: In 15 minutes complete Station 1:Bar Muscle-Ups x 3-5 reps Station 2:Kettlebell or Dumbbell Snatch x 5-7 reps each arm Station 3:Double-Unders x 30-40 reps

-The most you should be working is :40 seconds-

WOD 2 BOTH CrossFit and ICT:

Benchmark Big Fat “Helen” 3 RFT of: Run 400 Meters 21 Kettlebell Swings (70/53) 12 C2B Pull-Ups

Midline: Coaches Choice