10.12.18 Workout of the Day
- ryan Baggott
- Oct 12, 2018
- 1 min read
Fall League Week 2 First Responder Appreciation
Box Brief:
1. Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed
2. For this week only, our 515 PM CrossFit class we be non-led, Coach Greg will coach the 515 PM ICT
CrossFit
1.Squat Clean Minutes 1-2-3: 3 Squat Cleans (66-69-72%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (76-79-82%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (86-88-90%) Minute 12: Rest Minutes 13-14-15: 1 Squat Clean (86-88-90%)
2. “Tread Water” For Time: 2k Row 150 Double Unders 10 Rounds of “Chest to Bar Cindy” (5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)
-30 minute cap-
ICT
1. For Time
10-1-10 of
Single KB DL (53/35)
Box Jumps (24/20)
*After every 3rd set, complete 300 m run*
2 Midline: 5 minute EMOM
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