6.29.18 Workout of the Day

New Comptrain Benchmark "Fight Club"

Box Brief

-Happy Birthday Coach Jason Nearen!

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

-Kids Camp 930-1030 AM

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

-Comptrain Challnge-If any of our RX athletes feel you can score 300 reps or higher on “Fight Club”, Email videos, t-shirt size and mailing address to athlete@comptrain.co and they'll send you a free CompTrain t-shirt/tank.

CrossFit

1. “Fight Club” 3 Rounds, For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute Pull-ups 1 Minute Assault Bike Calories/ Row 1 Minute Rest

2. Skill Conditioning Every 2:00 x 6 Rounds: 200 Meter Run Max Handstand Push-ups Until the 1:20 Mark

ICT

A. Conditioning

15 min EMOM (:45/:15)

min 1: DB snatch (53/35)

min 2: abmat situp

min 3: plank to pushup

min 4: Wall ball (20/14)

min 5: 100 m sprint

B. 400 m run

C, Repeat "A"

D. 400 m jog

Midline: 5 minutes