12.5.18 Workout of the Day

515 CrossFit

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.Conditioning

"Bar Star"

Teams of 3 AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/125) AMRAP Back Squats (225/155)

Rest 3 Minutes

50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)

2. Midline: Double Tabata

ICT

1. In teams of 2 complete 25 minute leapfrog AMRAP of

15/12 calorie row

20 Alt DB Hang Power Snatch (35/20)

100 m odd med ball run (20/14)

2.Midline: 9 min EMOM (:30/:30)

min 1: shoulder taps

min 2: glute bridges

min 3: GHD hip extensions