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6.17.19 Workout of the Day
- ryan Baggott
- Jun 17, 2019
- 1 min read
Box Brief
July 4th Independence Day
In order to get receive your FREE Independence Day 5K T shirt you MUST sign up online today, Monday June 17th. Please go to to our website at www.crossfit843.com/5k to register!
CrossFit
1.Back Squat On the Minute x 9: 1 Pausing Back Squat 1 Back Squat
2. Conditioning "High Heels" AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double-Unders
3.Gymnastic Conditioning For efficiency:with a 10 Time Cap: 50 Strict Pull-Ups *Every break, complete 5 Strict Ring Dips
ICT
1 Conditioning, 2 Rounds: 400 m run INTO 21/18 Calorie Row 300 m run INTO 18/15 Calorie Row 200 m run INTO 1512 Calorie Row
100 m run INTO 12/9 Calorie Row -After each set complete 10 burpees to 6 inch target-
2. Midline: Coaches Choice
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