7.13.18 Workout of the Day

Sal

Present this pick to him at Mi Tierrita, Okatie and your first beverage is on the house :)

Box Brief:

-Congrats to these athletes for successfully completing "Coffland" in only 2 runs!

530: Dr. Price, Ryan Lockhart, Edward, Kim F., Clifton

715: BA, Kathy, Jim

830: Drew

515: Casey C., Kathleen, Calvo

-Continue to support our military by wearing RED every Friday.

-RED= Remember Everyone Deployed

-Kids Camp today 930-1030 AM.

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

CrossFit

1. Overhead Squat

Build to a Heavy Set of 3

Team of 2 leapfrog AMRAP 18: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row or 200 m run

3. Midline: Coaches Choice

ICT

1. Teams of 2, AMRAP 25: 50/35 Calorie Row 50 Kettlebell Swings (53/35) 50/35 Calorie Row 200 Meter odd object Run (53/35)

Partition reps how you like

2. Midline: Coaches Choice

Teams will work together to complete as much work as possible in twenty five minutes, breaking up repetitions and meters as they see fit. The weight on the kettlebell should be a load that they could swing for 20+ repetitions when fresh. The weight athletes choose for the odd object run should be something that they can run at a fast pace with each time they get it on their back. . One object is carried between the two partners, who are both running together. If using different weight for the runs, have both athletes run 50 meters out and back, with the other weight readily accessible at the bay door for the other athlete to pick up for their 100 meter leg. If using different weights for the kettlebell, teams can have multiple bells on the floor. complete one of the following:

Row for Teams of 1 Guy, 1 Girl: 42 Calories