11.17.19 Workout of the Day

Happy Birthday Amber!

Box Brief:

-For the next month, in preparation for the Open, on the CrossFit side we will substitute gymnastic skill work for our Midline "abs" at the end of the class (time permitting). Our goal is to get you as prepared as possible.

-Refer a friend and make that $$$, see your coach for more details-

CrossFit and ICT

1.Team of 2 20 minute AMRAP

10 KBS (53/35)

10 DB snatch (50/35)

10 DB front squats (50/35)

10 strict HSPU

-one person is on bike or rower while parter is completing full round and MUST complete minimum 10 calories while other partner is working-

SCORE=total team rounds +reps

(Archived wod from Austin Malleolo, CrossFit Games Athlete and CrossFit Seminar Staff Coach)

2. Open Prep

Team of 2 complete:

3 minute AMRAP max cal row

3 minute AMRAP max DUBS or attempts, no singles allowed.

3 minute AMRAP max cal assault bike

-2 minute rest between stations-

partition reps how feel fit.