8.21.18 Workout of the Day

End of Summer Social Ladies

Box Brief: Today 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. If you haven't signed up, please do today.

CrossFit

1.Clean and Jerk Complex On the 2:00 x 5: 3 Hang Power Cleans 3 Front Squats 3 Push Jerks Building in Weight

2. Conditioning: "Sky Hook" 3 RFT 20 Hang Power Cleans (95/65) 20 Front Squats 20 Push Press

-15 min cap-

ICT

1. Conditioning

30 minute AMRAP

40 KBS (53/35)

30 Air Squat to medicine ball

20 Lunges (lf+ rt =1)

800 m run cash in

2. Midline: 6 minute EMOM (:45/:15)