5.4.18 Workout of the Day

Happy Birthday Kim!

Box Brief:

-Lets continue to support our military by wearing RED every Friday

RED= Remember Everyone Deployed

CrossFit

1. Overhead Squat Build to a Heavy Double

2. "TKO" For Time: 35/25 Calorie Assault Bike/Row/400 m run 27 Chest to Bar Pull-Ups 21 Power Snatches (115/80) 15 Overhead Squats (115/80) 9 Squat Snatches (115/80)

-12 min Cap-

3. Midline Alternating On the Minute x 8 Odd Minutes – 10/8 cal row or 100 m sprint Even Minutes- :20 L sit

ICT CrossFit.com Mainsite WOD 4-18-18

1. Conditioning

25 minute AMRAP 20 push-ups 30 sit-ups 40-cal. row/ 400 m run

2. Midline: Coaches Choice

3. Skill/Accessory: Pullups