4.13.18 Workout of the Day

"The Ghost" Please watch

Box Brief: Lets continue to support our military by wearing RED every Friday

RED= Remember Everyone Deployed

CrossFit

1. Clean.. Build every set, Grab a team of 3, one bar. On the Minute x 15 (5 Rounds): Minute 1 – 3 Power Cleans Minute 2 – 2 Hang Squat Cleans Minute 3 – 1 Squat Clean

2. Conditioning 3 RFT 25 Calorie Row 21 Burpees 200 m run 12 Power Clean and Jerks (95/65) -Rest 3 minutes between-

ICT

1.Skill: Jump Rope Practice

2. Conditioning:

"The Ghost"

6 rounds of: 1 minute of KB SDHP (53/35) 1 minute of burpees 1 minute of double-unders 1 minute rest

Try for as many reps as possible of EACH exercise, not just total score.

SCORE=total reps, score singles (divide by 2)

-Today we will sub in KB SDHP for the cal row-

Midline+ Cooldown: 5 minutes + 800 m run