1.9.19 Workout of the Day

Congrats to Lindsey, appointed to new principal at HE McCracken Middle School!

Box Brief:

-Please check in upon arrival to class.

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

CrossFit

1.In teams of 2 complete 3 sets of:

3 minute AMRAP

A) Max double KB box steps overs (53/35)

rest 1 minute

B) Max burpees to 6 inch target

rest 1 minute

C) Max cal bike

rest 1 minute

D) Max alt Hang DB Snatch (50/35)

rest 1 minute

-one works, one rests, SCORE=total team reps

2.Midline: Coaches Choice

ICT

1.Skill: Pullups + DUBS

2. Partner 25 minute leapfrog: 20/15 Calorie Row 40 Double Unders 10 pullups

3. Midline: 5 minutes