9.15.18 Workout of the Day

Austin and Britney

Box Brief: 715 and 830 am(with childcare)

CrossFit and ICT

1.Team Conditioning

Teams of 3

AMRAP 25:

40 Chest to Bar Pull-Ups

50 Lateral Barbell over burpees

60 Thrusters

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/80

Round 4 – 135/95

Round 5 – 155/105 (AMRAP in time remaining)

ICT sub in DB C&J for Thruster

Round 1 and 2 -35/20

Round 3+ -50/35

2. Cooldown: 800 m run

3. Midline: 5 minutes