11.18.19 Workout of the Day

Kendra, Casey, Eric, Olivia,

Box Brief:

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

1."Task Priority Fight Gone Bad" 3 Rounds: 30 Wallballs (20/14) 30 Box Jumps (24/20) 30 Sumo Deadlift High Pulls (75/55) 30 Shoulder to Overhead (75/55) 30/21 Calorie Row

Rest 2 Minutes

2. Open Prep: Ring Dips

ICT

1."Task Priority Fight Gone Bad" 3 Rounds: 30 HRPU (20/14) 30 Box Jumps (24/20) 30 Pullups 30 DB Hang clean and jerk (35/20) 300 m run

Rest 2 Minutes

Midline: 5 minutes together

3. Accessory: 5 x10 dips to a box