5.18.18 Workout of the Day

530 AM

Box Brief:

-Let's continue to support our military by wearing RED every Friday

RED= Remember Everyone Deployed

-Happy Birthday Erik!

CrossFit

1.Tempo Front Squat Repeat from last week. Aim to beat previous scores.

10 Sets of 1: 6 Seconds Down, 1 Second Pause in Bottom

2. Conditioning AMRAP 13: 50 Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Kipping Handstand Push-ups

3. Accessory: Row Conditioning 27-24-21-18-15-12-9: Calorie Row Rest 1-2 Minute Between Efforts

ICT

1. Conditioning 32 min EMOM (:30/:30)

min 1: Cal Row

min 2 Pullups

min 3:Wall Ball (20/14)

min 4 : 100 m sprint

-NO MEASURE today, consistent reps/station every rounds is the goal-

-Stagger stations-

2. Midline: 5 minute Coaches Choice

3. Accessory: 400 m light jog