7.3.17 Workout of the Day

Happy Belated Birthday to "D" and family.

Thank your "D" for starting our childcare program and for allowing all the 930 moms to train while you and the other childcare ladies take care of their children.

Box Brief: Our last class today will be 12:30 PM

Our morning schedule as well a our Kids Camp are on regular schedule

CrossFit

1.Strength:“Up Front” Front Squat – Heavy Single Push Press – Heavy Single Thruster – Heavy Single

SCORE=Total weight lifted

2. Conditioning

EMOMx 10: Odd Minutes: 200m Run Even Minutes – 5 Thrusters

ICT

Conditioning:

"Four-by-Six” 6,000m Row* *EMOM: 6 Burpees

As a Team of 3 complete 6k row and top of every minute, one athletes performs 6 burpees.

one works, 2 rests, partition reps how you like.

-25 min cap-

SCORE=total time

Recovery+ Midline: 800 m run into 75 strict abmat sit-ups