11.27.18 Workout of the Day

Pat dropping it like its hot

Box Brief:

-Teen Class this T-W-TH 415-515 PM

-Pre-Order for Adults and Kid Hoodie and Baseball T-shirts end Thursday at noon. Please sign up on gym whiteboard.

CrossFit

1.“Full Count” 21-18-15-12-9: Assault Bike Calories (Same for Males & Females) 16 Dumbbell Power Snatches (50/35)

After Each Set: 200 Meter odd object Run w/DB (50/35)

2. 14 minute Partner Row Conditioning

-switch on the top of every minute-

SCORE=total team calories

3. Midline: Tabata

ICT

1. Conditioning : 7 sets for max reps

3 min AMRAP of:

3 Burpees

6 Single KB DL (50/35)

9 KBS

-rest 1 min after each set-

-start set where you last left off-

2. Cooldown: 800 m light jog

3. Midline: 6 minutes (:45/:15)