6.11.18 Workout of the Day

Ethan

Box Brief: Kids Camp today 930-1030 AM

CrossFit

1. Squat Clean Thruster Build to a Heavy single

-10 minutes-

2. Conditioning For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95)

ICT

1. Conditioning

Rotating stations every 3 minutes 30 minutes complete

station 1: 500/400 m row

station 2: 400 m run

Station 3: 15 burpees+ 15 KBS (53/35)

-SCORE is slowest station combined-

GOAL is sub 2 minute rounds every station, every time

Mildine: 5 minutes