10.25.18 Workout of the Day

TBT 2016 Week 4 America

Box Brief

-This week is the last night 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 be on time and wear your Red, White, and Blue.

-There will be no evening classes tonight, last class will be 1230 pm. 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.

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 and ICT

1. 25 minute partner leapfrog AMRAP

12/10 cal row

15 single KB single arm Goblet squats (35/20)

200 m sprint

2.Midline: Coaches Choice

3.Skill: Rope climb practice