12.9.16 Workout of the Day

Brit and Liv, 715 ICT

Do to the weather, both classes will be held in the CrossFit building today. The heat will be on. Please be on time and get ready to sweat. Thank you.

CrossFit

General WU; Coaches Choice

Specific WU: Take 5 minutes to complete 5-7 reps/movement

WOD 1: In teams of two, with only one partner working at a time, complete 30 minute AMRAP of: 100 KBSHP (53/35) 100 Burpee Box Jump Overs 100 cal row/ 100 cal assault bike/800 m run together

*Each team will be given one KB, One Box and one rower*

*Partition how you like, one works, one rests*

Midline: Coaches Choice

ICT

General WU; Coaches Choice

Specific WU: Take 5 minutes to complete 5-7 reps/movement

WOD 1:In teams of two, with only one partner working at a time, complete 30 minute AMRAP of: 100 KBSHP (53/35) 100 Burpee Box Jump Overs 100 cal row/ assault bike/800 m run together

*Partition how you like, one works, one rests*

*Each team will be given one KB, One Box and one rower*

Midline: Coaches Choice