11.19.19 Workout of the Day

Happy Birthday Kim!

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.Conditioning (Team Version) Teams of 3 For Time (30 Minute Time Cap): 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65)

150/100 Calorie Assault Bike

2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (115/80) 30 Toes to Bar 30 Thrusters (115/80)

150/100 Calorie Assault Bike

2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (135/95) 30 Toes to Bar 30 Thrusters (135/95)

2."Open Prep" Double Unders