10.24.18 Workout of the Day

Luis

Box Brief:

-This week is the last week of Fall League. Heats will start at 6:00 pm and are posted below. Theme is America so please represent. Awards, food, and drink to immediately follow at 730 PM.

-Please see your captain or coach to practice your rope climbs for Thursday.

Heat 1 6:00: Giants, Jags, Packers, Saints, Panthers, Broncos

Heat 2 6:16: Steelers, Pats, Colts, Browns, Bengals, Bills

Heat 3 6:32: Titans, 49ers, Rams, Jets, Cowboys, Falcons

Heat 4 6:48: Eagles, Bears, Texans, Chargers, Seahawks, Dolphins

Heat 5 7:04: Raiders, Vikings, Lions, Buccs, Cardinals,

CrossFit

1. Split Jerk Build to a 1RM

2. Partner Conditioning P1 AMRAP 5: Buy In: 35/25 Calorie Assault Bike Directly Into… 12 Deadlifts (185/135) 12 Lateral Barbell Burpees

P2 completes above

P1 AMRAP 5: Buy In: 25/18 Calorie Assault Bike Directly Into… 9 Deadlifts (225/155) 9 Lateral Barbell Burpees

P2 completes above

P1 AMRAP 5: Buy In: 18/13 Calorie Assault Bike Directly Into… 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

P2 completes above

-Partner starts rounds where partner last left off-

3. Midline: Coaches Choice

ICT

Conditioning:

1. 3 rounds for time of: 600 m run 50 KB sumo deadlift high pulls (53/35)

35 Dips 20 HRPU

2. Midline: Coaches Choice