9.12.18 Workout of the Day

9/11 Memorial WOD 530 am crew

Box Brief:

Today we will have 4 classes, 2 CrossFit and 2 ICT class...830 AM and 515 PM. Childcare will be provided at both for your convenience since school is still cancelled.

CrossFit

1.Conditioning AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30 Calorie Row

2.Midline Conditioning 3 Rounds For Time: 100 Double-Unders 25 GHD Sit-ups

ICT

1. Skill: 5 minute jump rope practice

2. Conditioning: Team of 2 25 minute leapfrog AMRAP

30 DUBS

15 abmat situps

100 m run

2: Midline 6 min EMOM (:40/:20) Coaches Choice