8.31.18 Workout of the Day

Smile bro, it's your birthday!

Box Brief:

Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed

Labor Day Class Times: 715AM and 830 AM

CrossFit

1. Build to 3-Position Power Snatch Build

2. “Daily Dozen” AMRAP 12: 12 Barbell Facing Burpees 9 Power Snatches (115/80) 6 Bar Muscle-ups

3. Accessory Midline: 4 Rounds: 500 Meter Row or 400 m run at 2k Pace 21 GHD Sit-ups Rest 1:30 Between Rounds

ICT

1.Team of 3 25 minute AMRAP

station 1: 50 m Double KB farmers carry 53/35)

station 2: Cal row

station 3: plank to pushup

-Athletes all rotate in order after farmers carry is complete-

SCORE: Total team cal row +plank to pushup

Midline: 3 sets of:

20 PVC pipe good morning

15 supermans

10 v ups

Cooldown: 400 m jog