11.20.17 Workout of the Day

Coach Trey, Austin, and Amber upon completion of L2 Certification this weekend,

CrossFit JAX

Box Brief: We will be open every day this week but will post our full week schedule tomorrow. Regular Scheduled claases Monday and Tuesday.

CrossFit

1. Overhead Squat, 5×3

2. Conditioning AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80)

3. Skill: Muscle ups/ Pullups

ICT

1. Conditioning

7 sets of: 3 Min AMRAP

5 air squats

4 Russian KBS (53/35)

3 lateral bar over burpees

rest 1:30 minute between sets

Score=total rounds +reps, start next round where you left off

Midline: Tabata

Cooldown: 5 minute Bike, Row or Run at 60%