9.21.18 Workout of the Day

Deanna and B.A. 715 AM

Box Brief:

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

CrossFit

1.Squat Clean Minutes 1-2-3: 3 Squat Cleans (60-63-66%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (70-73-76%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (80-82-84%) 2.3 Rounds For Time: 27/21 Calorie Row 21 Pull-ups 15 Burpee Box Jump Overs

ICT

1. 12 minute Team Leapfrog AMRAP

21 KBS (53/35)

15 Abmat situps

9 lateral burpees over abmat

-rest 5 minutes-

2. 12 minute Team Leapfrog AMRAP

21 KB SDHP (53/35)

15 Abmat situps

9 lateral burpees over abmat

SCORE= total team rounds + reps

3. Cooldwon+Midline

2x 400 m jog + 40 partner leg throws