8.1.18 Workout of the Day

530 Bros

Box Brief:

-Kids Camp today 930-1030 AM.

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

-We are only 20 kids sneakers away from reaching our goal of 100.. Please donate if you have not already. Thank you all that have donated for your generosity.

CrossFit

1. Hang Squat Snatch Build to a Heavy Single

2.“Fire Alarm” 3 Rounds Bergeron Beep Test (75/55) 600 m run 3 Rounds Bergeron Beep Test (75/55) 600 m run 3 Rounds Bergeron Beep Test (75/55)

1 Round of Bergeron Beep Test: 7 Thrusters 7 Pull-ups 7 Burpees

ICT

1. In teams of 2 complete 6 sets of:

4 minute AMRAP of

1000/800 m row

INTO remaining time max lateral burpees over rower.

-one rower/team, partition reps how you feel fit.

1:30 rest in between sets-

Score=total team reps combined

2.Midline: Coaches Choice

3. Cooldoown: Light 400 m run