10.26.17 Workout of the Day

Fall League "MERICA" theme tonight.

Box Brief

-Today is the last night of Fall League. Please be on time as we will play the National Anthem promptly at 655 PM.

-Please all wear Red, White and Blue.

-After party will be at Corks at 9 PM where all 843 members will have discounted food and drink specials all night.

-All am classes will be in CrossFit and evening classes outside in back.

CrossFit and ICT

1. Conditioning: AMRAP 20: Teams of 2: 3 Wall Balls (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row

-Next round is 6’s, then 9’s, etc…

Partners complete full rounds-

2. Midline: 5 minutes coaches choice

3. Skill: Gymnastic skill of choice

In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three rounds of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh. If unable to row, substitute equal calorie bike or 100 meter runs.