6.15.18 Workout of the Day

830 Crew

Box Brief:

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed

-Kids Camp today 930-1030 AM

-Kids Camp Smoothie Special $4 Kids Smoothie, $10 Kids+ Adult Smoothie

-Fathers Day Massage Specials, All info at www.livelovespa843 or see Gizzel at the gym.

CrossFit

1. Front Squat Heavy Set of 3

2. Team of 2 Conditioning A) P1 AMRAP 5: 15-12-9: Kettlebell Swing (70/53) Front Squat (155/105) Calorie Row

P2 completes above

INTO

B )AMRAP 5: 15-12-9: Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row

P2 completes above

SCORE=Total Team Reps

Midline: Coaches Choice

ICT

1. Conditioning

30 min EMOM (:30/:30)

min 1 Elevated pushup to box

min 2 Jump Rope

min 3 Strict pullups/ring rows

min 4 HS HOLD

min 5 100 m sprint

2. Midline: 5 minutes