12.4.18 Workout of the Day

715 crew

Box Brief:

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

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

CrossFit

1."Criss Cross" AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to BarGymnastic Conditioning

2.Midline: 3x8 Glute Ham Raise 3x10 Hip Extensions 3x12 Barbell Bench Press 3x Max Effort L-Sit hold

Rest 1 Minute Between Each

3. Gymnastic Accessory:

AMRAP 4: 1-2-3-4-5-6-7-8… Unbroken Chest to Bar Pull-ups

Climbing as High as Possible

ICT

1.For Max total reps complete 4 rounds each of:

3 minute AMRAP

400 m run into remaining time

Max pull-ups

Rest 1:30

3 minute AMRAP

500/400 m row into remaining time

Max Single KB squat cleans (53/35)

Rest 1:30

-Half athletes start on run , Half on row-

Midline:Coaches Choice