9.28.18 Workout of the Day

Woody , 530 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 (62-65-68) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (72-75-78) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (82-84-86) Minutes 12-13-14: 1 Squat Clean (82-84-86)

2.“Overtime” For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 Overhead Squats 200 Meter Run, 15 Power Snatches 200 Meter Run, 15 Overhead Squats 200 Meter Run, 9 Power Snatches 200 Meter Run, 9 Overhead Squats

Barbell: (95/65)

3.Midline: Coaches Choice

ICT

1.30 minute EMOM (:30/:30)

station 1: incline pushup to box

station 2: Sumo single KB DL (70/53)

station 3: plank to pushup

station 4: wall sit

station 5: 100 m sprint

2,: Midline: Coaches Choice