8.12.17 Workout of the Day

Congrats to Ana!! Down over 50 pounds in 6 months. Hard work and smart work pay off!! Keep moving that scale girl!

Ana 930 ICT

CrossFit

1. Barbell Benchmark "Isabel" For TIme:

30 Snatches (135/95)

2. Conditioning Teams of 3: 10k Row or 10k Sprint relay Athletes change every 250m

-Goal is sub 40 minutes-

ICT

1. 21-15-9

DL(185/135)

200 m sprint

2. Conditioning Teams of 3: 10k Row or 10k Sprint relay Athletes change every 250m

-Goal is sub 40 minutes-

Team 10k Row a simple and fun team workout designed for maximum effort each time an athlete is up for their turn. Switching every 250 Meters, each athlete will have around 13 efforts on the erg. Intensity is the name of the game for this piece.