8.20.18 Workout of the Day

Hannah, Rachael, Katherine, Heather

End of Summer Social

Box Brief: Tomorrow, Tuesday August 21st, will be the last day to register for the Nutrition Challenge and Body Test. If your name is on the the signup sheet, you will be billed on Wednesday.

CrossFit

1. Back Squat All Sets completed “On the 2:00” 6 Reps @ 72% 4 Reps @ 77% 2 Reps @ 82%

6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84%

6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86%

Conditioning 2. For Time:

"Country Mile" 1 Mile Run 50 Wallballs (20/14) 30 Burpee Box Jump Overs (24/20) 10 Power Snatches (165/105)

ICT

1. 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Burpees

200 m run after every set

2. Midline: 3 sets

:30 prone plank

:30 left plank

:30 right plank