11.28.18 Workout of the Day

Ali, 39 weeks pregnant and still going strong!

Box Brief:

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

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

CrossFit

1.Team of 2 :Barbell Cycling

A) P1 completes 15-12-9: Front Squats (95/65) Lateral bar over burpees

P2 then completes "A"

B) P1 completes 12-9-6: Front Squats (115/80) Box Jumps (24/20)

P2 then completes "B" C) P1 completes 9-6-3: Front Squats (135/95) Burpee Box Jump Overs (24/20)

P2 then completes "C"

SCORE=total team time

Midline: Not for Time: 20 Strict Toes to Bar 40 GHD Sit-ups 80 AbMat Sit-ups

ICT

1. Conditioning: 5 rounds each

P1 AMRAP 4: 35/25 Calorie Row 20 DB Alt Power Snatch (50/35) Max Jumping lunges in Time Remaining (lf+rt=1)

P2 then completes AMRAP 4

SCORE=total team lunges

2. Midline: Coaches Choice