4.30.19 Workout of the Day

1230 crew

Box Brief:

Today all classes will be held outside. Please be on time as both workouts are long! Let's take advantage of this beautiful weather and get fit!

CrossFit

1.Conditioning

For total time

"Titanic" Part #1 3 Rounds: 500 Row 400 Meter Run Directly INTO

"Titanic" Part #2 For Time:40-30-20 GHD Sit-Ups 20/15 calorie assault bike

50 foot Handstand Walk

-35 minute cap-

ICT

1. Conditioning

Teams of 3 For Time: 100/70 Calorie Assault Bike 100 Box Jump Overs (24/20) 100 DB Alt. Hang Snatches (50/35) 100 burpees 100 Pull-ups 100 burpees 100 DB Alt. Hang Snatches (50/35) 100 Box Jump Overs (24/20) 100 meter x 9 sprint relay

-40 Minute Time Cap-

Teams of 3 will work through all the reps at one station, breaking them up as they see fit, before moving to the next. Athletes will attempt to finish the workout under the 30 minute cap.