7.17.17 Workout of the Day

"Jack Man" Ussery gunna show these campers a thing or two about fitness this week.

Lake Ridgecrest, NC

Box Brief: This week we will be combining the 1230 PM CrossFit and ICT classes, doing the CrossFit WOD.

CrossFit

1. Snatch 60%/3 65%/3 70%/3 75%/3 (80%/3)3

2. Conditioning For Time: 27-21-15-9 Calorie Row Kettlebell Swings (53/35) Overhead Squats (75/55)

ICT

Conditioning:

30 min EMOM (:40/:20)

min 1: 100 m sprint

min 2: prone ring plank

min 3: Bumper G2OH (45/25)

min 4: HS HOLD

min 5: strict abmat situps

Midline: Tabata