7.26.19 Workout of the Day

Scarface

Box Brief:

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

CrossFit

1.Overhead Squat 10-Rep Heavy

2.Conditioning "Scarface" 2 Rounds: 8 Power Snatches (175/125) 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches (155/105) 8 Bar Facing Burpees Directly into... 2 Rounds: 8 Power Snatches (135/95) 8 Bar Facing Burpees

3.Midline: Accumulate 1:30 of an L-Sit

*Every break, complete :20s in a handstand hold.

ICT

1. Conditioning

28 min EMOM (:20/:40)

station 1: GHD supine hold

station 2: Calorie bike

station 3:Renegade Row (35's/20's) Lf+Rt=1

station 4: burpees to 6 inch target

Tabata scoring: Score= lowest rep/station combined

2. Midline: 5 minutes together