9.17.18 Workout of the Day

Ashley , 830 AM

Box Brief: We are back to regular schedule this week. Thank you all for your understanding this past week with our abbreviated Hurricane Florence class schedule.

CrossFit

1.Back Squat 3 Sets of 9 (64-68-72%)

2.“E-Brake” 3 Rounds For Time: 400 Meter Run 20 Dumbbell Snatches (50/35) 20/15 Calorie Bike

2. Skill: Ring MU/ Pullup progressions

ICT

1. Crossfit.com WOD 09-07-18

3 rounds for time of:

800-m run

50 box jumps (24/20)

2. Midline: 4 rounds for Efficiency

25 Weighted Abmat sit-up

:30 prone plank

:30 Supermans