11.15.18 Workout of the Day

Box Brief

-Our Hydrostatic Submersion Tank will be here tonight and tomorrow morning. There are still spots open for those wanting to get dunked! Please be on time for your appointment.

CrossFit and ICT

1. "Wrecking Crew"

Teams of 2 5 RFT 2 x 100 Meter single KB Run (53/35) (One each) 2 x 200 Meter Run (One Each) 40/30 Calorie Row (Split As Desired)

-Goal is sub 25 minutes-

2. Midline: 9 minute Skill and drill (:30/:30)

*Partner 1 runs 100 meters with KB, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.*