6.22.18 Workout of the Day

New Comptrain Benchmark "300"

Box Brief:

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

-Kids Camp today 930-1030 AM

-Cheer Camp 9-2 PM

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

CrossFit

1. “300” 10 Rounds For Time: 5 Strict Chest to Bar Pull-ups 10 “X” Dumbbell Movement (70’s/50’s) 15 GHD Sit-ups

Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell Bench Press Round 5 – Dumbbell Lunge Steps Round 6 – Dumbbell Front Squats Round 7 – Dumbbell Bent Over Rows Round 8 – Alternating Dumbbell Snatches Round 9 – Dumbbell Deadlifts Round 10 – Dumbbell Thrusters

ICT

1.Conditioning 30 minute EMOM (:30/:30)

min1: Cal row

min 2: bodyweight step out

min 3: ab movement of choice, ie Hanging knee raises

min 3: Wall Sit

min 4: 100 m sprint

Midline: 5 min Coaches Choice

Cooldown: 5 minute Bike, Run, Row of choice