12.18.18 Workout off the Day

Casey, Jeff, Britney, Austin, 615 CrossFit

Box Brief:

Our Annual "Dress To Impress" Christmas Party is this Saturday @ Poseidon, starting 7 PM. Please sign up on gym whiteboard with name and guest(s) name.

CrossFit

1."Crash Course" AMRAP 15: 27/18 Calorie Assault Bike 21 GHD Sit-ups 15 Chest to Bar Pull-ups 9 Power Cleans (95/65)

2.Midline 3 Sets: 8 Glute Ham Raises 24 Hip Extensions Max L-Sit

Rest 2 Minutes Between

3. Accessory Gymnastic Conditioning 2 Rounds: 40% of Max Ring Muscle-ups + 100 Double Unders 30% of Max Ring Ring Muscle-ups + 100 Double Unders 20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds

ICT

1. 25 minute Leapfrog AMRAP

15 KB DL (53/35's)

12 HRPU

100 m sprint

2. Midline: Double Tabata