4.20.18 Workout of the Day

Flex Friday, Keith, Fall League #525

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

RED= Remember Everyone Deployed

CrossFit

1. Deadlift Build to a Heavy Set of 2

For Time: 1,000 Meter Row or 1200 m run 30 Deadlifts (225/155) 50 Barbell-Facing Burpees

3. Midline Not For Time: 21-18-15-12-9 GHD Sit-Ups :15 Second L-Sit Hold after each set

ICT

1. Conditioning

AMRAP 25: 200 m run or 15/12 cal row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand-Release Push-ups

-Sub for run is 21/15 cal row or 15/10 cal bike-

2.Midline: Coaches Choice