12.6.18 Workout of the Day

TBT 2017 Christmas Party, Pat and Meg.

Box Brief:

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

-5 Spots remaining for tonight's barbell class. Please see Coach Trey to sign up.

-Christmas Party December 22nd at Poseidon.

CrossFit and ICT

1. Team Leapfrog “Arm Candy” 10 Total Rounds: 21/15 Calorie Bike 12 Burpees 100 Meter Farmers Carry (53’s/35’s)

Bike Sub: 200 m run or 21/15 cal row

2. Gymnastic Skill: 9 min EMOM (:30/:30)

min 1: Athletes Choice

min 2: Pistols and progressions

min 3: GHD Situps/ abmat situps