1.10.19 Workout of Day

Amanda, 715

Box Brief:

-Please check in upon arrival to class.

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

CrossFit and ICT

1.Crossfit.com workout 11-23-18

5 rounds, each for time, of: Run 800 meters Rest 3 minutes

SCORING=fastest plus slowest time combined

Scaling -Newer athletes should reduce the distance to ensure they complete each round in about 5 minutes. --Intermediate athletes can perform this workout as prescribed.

Beginner Option -Run 600 m

2.Mandatory Accessory 3x8 Stiff Legged Deadlift 3x12 Barbell Bent Over Row 3x16 Front Rack Reverse Lunges (8 Each Leg) 3x20 Weighted AbMat Sit-Ups