4.5.19 Workout of the Day

Boathouse Mike, Paul T and Noelle

Box Brief

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

We are back to our regular Friday 515 PM CrossFit and ICT classes.

1.Conditioning "Macho Mile" 4 Rounds: 400 Meter Run 3 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Push Jerks

2. Abs by Trey

ICT

1."Macho Mile.ish" 4 Rounds: 400 Meter Run

3 Rounds of 12 KB DL+10 KBS +8 KB front squat

2.Midline: L- Sits