12.8.17 Workout of the Day
- ryan Baggott
- Dec 8, 2017
- 1 min read

Happy Birthday Gregg!
Box Brief: This years Annual Christmas Party is next Saturday , Dec 16th @ Poseidon , 7 PM till..
Sign up with you and your guest(s) to reserve a spot. If you do not sign up you will not be allowed in so please sign on up on the whiteboards at the gym.
Dress to impress.
CrossFit
1. Deadlift 3 Sets of 20: Unbroken Deadlifts (225/155)
Rest as little as needed between rounds
2. Conditioning (On the 20:00)
3 Rounds: 12 Deadlifts (345/225) 21/15 Calorie Assault Bike/Row/ 200 m run 100 Double Unders
ICT
1. Conditioning
Climb ladder as high as possible in 20 min of:
Bumper G2OH (45/25)
BJ (24/20)
WB (20/14)
1.1.1.2.2.2.3.3.3.... etc
2.Midline: 10 minutes
Cooldown: 5 minutes run bike row
Comments