10.9.18 Workout of the Day

Kylie

1. Fall League Week 1 results will be posted today and Week 2 heats will be posted by Wednesday morning. Heats will go from 600-715 PM this week.

2. There will be no evening classes this Thursday. There will however be a non-led open gym in the weightlifting area for those who are not participating in Fall League, 4-6 PM.

3. Fall League and Breast Cancer T shirts will be in this week.

CrossFit

1.“Inside Out” For Time: 800 Meter Run 21 Power Cleans (185/135) 400 Meter Odd Object Run (50/35) 21 Burpee Box Jump Overs (24/20)

2. Midline: 5 rounds for efficiency of: 10 Calorie Assault Bike 15 GHD Sit-ups

50 DUBS- goal is unbroken

ICT

1.Team of 2, 25 minute Team AMRAP

ODD rounds: partner 1 runs 300 m while partner 2 completes Max DB Snatches (50/35), then switch.

EVEN rounds: partner 1 rows 300 m while partner 2 completes Max butterfly abmat situps, then switch.

Score= Total team reps

2. 5 minute static holds