6.30.18 Workout of the Day

Lisa and Casey

Box Brief:

-Next week for July 4th we will have 2 classes, 715 and 830 AM with childcare provided at 830 AM.

CrossFit and ICT

1. Conditioning

"Zero Dark Thirty" Teams of 3, For Time: 3 Rounds: 30 Toes to Bar 30 Burpees 30 Power Snatches (115/80)

INTO

200/140 Calorie Row

2 Rounds: 30 Toes to Bar 30 Burpees 30 Power Snatch (135/95)

INTO

200/140 Calorie Row

1 Round: 30 Toes to Bar 30 Burpees 30 Power Snatch (155/105)

-Goal is sub 35 minutes-

2. Midline: Coaches Choice

Modifications:

ICT: DB snatches (50/35) 2:1

T2B: hanging knee raises or abmat situps 2:1