12.19.18 Workout of the Day

Otter, 1230

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.Barbell Cycling: Team of 2, switch after every movement 3 RFT : 10 Power Cleans 10 Front Squats 10 Push Jerks

Round 1: 185/135 Round 2: 155/105 Round 3: 135/95

2."Play Ball" 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)

3.Mildine: Coaches Choice

ICT

1. Skill: Jump Rope

Team of 2: 30 minute AMRAP

10 cal row

30 DUBS/ 60 singles

-athlete completes full round then switch-

SCORE:Total team rounds + reps

Midline: Coaches Choice