10.16.18 Workout of the Day

Fall League Week 2

Box Brief:

-All Fall League and Pink Breast Cancer Awareness T shirts are all in. They are labeled on the front Desk.

CrossFit

Power Clean 1.Build to Heavy 5-Rep Touch and Go

2. Team “Guard Rail” P1 AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (115/80)

P2 completes above

P1 AMRAP 3

9/6 Calorie Assault Bike 7 Power Cleans (135/95)

P2 completes above

P1 AMRAP 3: 9/6 Calorie Assault Bike 5 Power Cleans (155/105)

P2 completes above

3. Midline: Coaches Choice

ICT

1.Conditioning

30 min AMRAP

50 butterfly abmat situp

400 m run

30 walking Bodyweight lunges (each step= 1 rep)

20 single DB front squat (50/35)

2. Midline: Tabata