11.16.18 Workout of the Day

Teen Class 415-515 PM T-W-TH

Box Brief

-Our Hydrostatic Submersion Tank will be here this morning. Please be on time for your appointment.

Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed .

CrossFit

1.Clean & Jerk Complex 5 Sets:Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

Build to a Moderate Set

2.“Viper” For Time: 60/42 Calorie Row /600 m run 50 Box Jump Overs (24/20) 40 Toes to Bar 30 Power Snatches (115/80)

3.Midline: L-Sit November 3 minute Challenge. This will be our Midline for every Monday and Friday for the month of November.

ICT

1. Conditioning

Complete 6 rounds of the following:

3 min AMRAP

4 Burpees

6 DB Alt snatch (53/35)

8 air squats to med ball

-rest 1 min-

-continue last round where you last left off-

SCORE=TOTAL ROUNDS

2. Cooldown+ Midline= Coaches Choice