4.19.19 Workout of the Day

Amanda Brown, 1230 PM

Box Brief

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

-Due to Spring Break, The Heritage and the small classes, we will combine classes but still have our regular, full schedule today . Those athletes that follow our @comptrain program may complete the Comptrain WOD (non-led) in the weightlifting area away from the group class.

CrossFit and ICT.. on the ICT side

1.Conditioning

A.) AMRAP 7

100 m sprint

15 hollow body rocks

B.) AMRAP 7

10 meter shuttle sprint

10 reverse lunges (each step = one rep)

C.) AMRAP 7

15/10 Calorie Row

10 Alt hang power DB Snatch (53/35)

D.) AMRAP 7 10/7 Calorie Assault Bike

10 Single KB DL (70/53)

3:00 rest between rounds

Scoring=full rounds only combined

Comptrain WOD (non led in weightlifting area).. on the crossfit side "Van Damme" 1 Round: 30 Power Snatches, 10 Ring Muscle-Ups 30 Power Clean and Jerks, 10 Ring Muscle-Ups 30 Thrusters, 10 Ring Muscle-Ups Rx – 135/95