12.21.18 Workout of the Day

Happy Belated Birthday Kathy,

715 crew

Box Brief:

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

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

CrossFit

1."Joker" For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

2. Midline: 4x7: Strict Ring Dips 3x7: Pausing Kettlebell Waiter Squats (Each Side) 2x50: GHD Sit-Ups

ICT

1.Conditoniong

Team of 3, 25 minute AMRAP

station 1: calorie row

station 2: butterfly abmat situps

station 3: 50 m double KB farmers carry (53/35's)

-rotate when station 2 teammate has completed farmers carry.

SCORE= total team situps+total team calorie rotate

2. Midline: Coaches Choice