12.7.18 Workout of the Day

830 AM crew

Box Brief:

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.

CrossFit

1,Clean and Jerk Complex 5 Sets (Building to a Moderate): 5-Rep Touch and Go Squat Clean + Split Jerk

2."Sore Eyes" AMRAP 20: 20 Wallballs (20/14) 20 Sumo Deadlift High Pulls 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row

3. Midline: Coaches Choice

ICT

1.Skill: Jump Rope

2. Conditioning: 3 RFT of:

800 m run

50 DUBS

50 abmat situps

50 plank to pushups

2. Midline: 3 sets for efficiency of static holds (:40/:20)

min 1: hollow hold

min 2: superman

min 3: prone plank