10.2.19 Workout of the Day

Box Brief

Fall League Draft is tonight 7-815 PM. Your presence is much appreciated ! We will provide beers.

In preparation for our Fall League Draft, our 6:15 PM classes will be non led open gym.

CrossFit

Front Squat
On the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

Conditioning
"Workaholic"
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

ICT

Conditioning: Every 6 minutes for 5 sets complete: 10/8 Calorie Bike + 15 abmat sit-ups +20 DB single arm overhead step outs (35/20) +300 m DB single DB run (35/20)

Score = slowest set

Midline: :5 minute static holds (:45/:15)