10.19.18 Workout of the Day

2018 Fall League

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 (68-72-74) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (78-81-84) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (88-90-92) Minute 12: Rest

Not for Time: 3 Singles (92-94-96)

2.“Tripled Up” AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Row 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Row 9 Thrusters (95/65) 9 Toes to Bar 9 Calorie Row Continue to add (3) reps until finish

ICT

1. Conditioning

32 min EMOM

Station 1: KBSDHP (53/35)

Station 2: Hand release burpees.. toes MUST stay on ground

Station 3: HSHOLD

Station 4: Outside 10 meter shuttle sprints, (every touch=1 rep)

-No measure, constistant reps/ round is goal-

2.Midline: 5 minutes

3. Cooldown: 5 minute light run/row