1.4.19 Workout of the Day

Peter

Box Brief:

-Please check in upon arrival to class.

-Please see one of our coaches for the January "Refer A Friend Program."

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

CrossFit

1."Over and Out" (Repeat From 6-29-18) For Time: 20 Power Snatches (95/65) 20 Barbell-Facing Burpees 20 Overhead Squats (95/65) 20 Barbell-Facing Burpees 20 Squat Snatches (95/65)

2.Row Conditioning Males: 21-18-15-12-9: Calorie Row Rest :30 Seconds Between Intervals

Females: 18-15-12-9-6: Calorie Row Rest :30 Seconds Between Intervals

3. Midline: Coaches Choice

ICT

1.30 minute AMRAP

60 DUBS

50 abmat situps

40 Single DB reverse lunges (35/20) each leg=1 rep

300 m run

20 plank to pushup

2. Midline: Coaches Choice