7.25.18 Workout of the Day

930 AM Crew

Box Brief:

-Happy Birthday Kristin Lam and Angelo

-Kids Camp today 930-1030 AM.

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

CrossFit

1.“Fortitude” Alternating EMOM x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees

Wherever you are at :40-:45 mark, stop and rotate, the goal is to push for all long as possible.

We will score this as a Tabata: your least rep/movement combined.

2. Deadlift Accessory 3 Sets of 12: Single KB Sumo Deadlift (70/53) Accumulate 30 Glute Ham Raises

ICT

1. Conditioning

25 minute Partner leapfrog AMRAP

12 Alt DB snatch (53/35)

15 BJ (24/20)

100 m sprint

2. Midline: Coaches Choice