12.3.18 Workout of the Day

Welcome Jordan Rose Taulbee!

Box Brief:

Teen class this week T-W-TH 415 PM-515 PM.

7 Spots remaining for Thursday night barbell class. Please see Coach Trey to sign up.

CrossFit

1.Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

2.Partner "Freedom Sauce" A. P1 AMRAP 3: 21 Overhead Squats (95/65) 21 Lateral Erg Burpees Max Calorie Row

P2 above

B. P1 AMRAP 3: 18 Overhead Squats (115/80) 18 Lateral Erg Burpees Max Calorie Row

P2 above

C. P1 AMRAP 3: 15 Overhead Squats (135/95) 15 Lateral Erg Burpees Max Calorie Row

P2 above

D. P1 AMRAP 3: 12 Overhead Squats (155/105) 12 Lateral Erg Burpees

Max Calorie Row

P2 above

Midline: Coaches Choice

ICT

1. Complete In teams of 2, 3 RFT of : 40 burpees 60 KBS (53/35) 80 abmat situps

1000 m run together 2. Midline: Coaches Choice