7.19.17 Workout of the Day

BFF's Beth and Beth, repping 843 somewhere in Daufuskie. "Double the pleasure, double the fun"

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

CrossFit

1. Power Clean (75%/3)3 (80%/2)2

2. Conditioning For Time: 2k Row 150 Double Unders 10 Rounds of Cindy

ICT

1. Conditioning

Every 2 minutes for 24 minutes complete:

2 sets of:

8 airsquats

6 KBS (53/35)

4 burpees over pvc

-goal is proper movement pattern for every rep, every set-

2. Strength+ Midline:

4 RDS NOT for time of

10 KB front rack step ups(35/25)(24/20)

:30 hollow hold

:30 supermans