12.18.17 Workout of the Day

530 AM crew. And a nerd.

Box Brief: ICT Building has been completed cleared out so this week we will have combined classes. Our goal is to move the CrossFit building equipment over to new facility this weekend with all classes starting next week. Thank you all for your patience and understanding during this time.

1. Skill: DUB Practice

2.. Conditioning For Time: 1500m Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500m Row

-Run and row modifications will be listed on whiteboard-

3. Back Squat 5 x 5:at 76%

OR

12 minute EMOM (:40/:20)

ODD: Single DB Front Rack Goblet squats

EVEN: Strict abmat situps