7.17.18 Workout of the Day

Angela and Glenn, 715

Box Brief: We have added a Friday 515 CrossFit class, coinciding with our 515 Friday ICT class.

CrossFit

1.Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)

2.Midline: 3 Sets for efficiency 10 Dumbbell Push Presses 15 Weighted AbMat Sit-ups 20 GHD Sit-ups

ICT

1. Conditioning

Teams of 2 complete 3 cycles of:

3 Minute AMRAPs of

Station 1: Cal row

Station 2: Burpee BJ over (24/20)

Station 3: 50 m relay shuttle sprint

rest 1:30 minute between stations

-one works, one rests, partition how you like

SCORE= total team reps

Midline:Coaches Choice