6.19.18 Workout of the Day

Happy trails Bryan Law as he will be moving to West Virginia on Wednesday. His last class will be today 930 AM. We're going to miss you big guy!

Box Brief:

Cheer Camp today with Coach Beth, from 9-2 PM.

CrossFit

1. Run/ Row Conditioning 2 Rounds: 400 m run or 21 Calorie Row 300 m run or 18 Calorie Row 200 m run or 15 Calorie Row

100 m run or 12 Calorie Row Rest Exactly :30 seconds between sets

2. Front Squat, Team Up, Share a bar 5 Reps @ 75% 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% Rest as needed between sets.

3. Hang Squat Cleans, Team Up, Share a Bar On the Minute x 9 Minutes 0:00 – 3:00 – 3 Hang Squat Cleans Minutes 4:00 – 6:00 – 2 Hang Squat Cleans Minutes 7:00 – 9:00 – 1 Hang Squat Clean Aim to build in each minute, reaching a heavy single for the day on minute 9. Not looking for max effort today.

ICT

1."Bye Bye Bryan"

Team of 2: 25 minute leapfrog AMRAP

11 Goblet squats (53/35)

9 burpees

7 pullups

-Start Wod with 800 m run together-

Midline: 8 minutes (:45/:15)

min 1: Prone plank

min 2: Side plank rt

min 3: Side plank lf

min 4: superman