6.27.18 Workout of the Day

This 843 crew. Happy Birthday Becca!

Box Brief

-Happy Birthday Becca!

-Kids Camp today 930-1030 AM.

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

CrossFit

1. Front Squat 4 Reps @ 77% 1 Rep @ 82% 4 Reps @ 77% 1 Rep @ 87% 4 Reps @ 77% 1 Rep @ 92% Rest as needed between sets.

2. “Heartbreak Kid” 3 Rounds For Time: 10 Front Squats (185/135) 20 Chest to Bar Pull-ups 50 Double Unders

-15 minute cap-

3. Midline Not For Time: 50-40-30-20-10: AbMat Sit-Ups

:20 Second L-Sit after each round

ICT

1. Conditioning

Team of 2, 25 min Leapfrog AMRAP

12/10 cal row

20 KBS (53/35)

100 m sprint

SCORE=total team rounds

Midline: 5 minute coaches choice