02.11.20 Workout of the Day

Happy Birthday Dulce

Box Brief
We have added a 930 AM Tuesday CrossFit Class. Today is a perfect day to come try out our CrossFit side. Please be on time and ready to learn.

CrossFit
50 Strict Handstand Pushups (On the 0:00) (5 min cap)

Strict Pull-Ups (On the 7:00)1 Set:
Max Unbroken Strict Pull-ups

Conditioning (On the 10:00)
"Bubbles"
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders

Row Conditioning (On the 28:00)..Please get in as many rounds as you can, class time permitting.
1. 3 Rounds: 35/24 Calorie Row
Rest 1:00Between Rounds

2. 3 Rounds: 25/18 Calorie Row
Rest 1:00Between Rounds

3. 3 Rounds: 15/12 Calorie Row
Rest 1:00Between Rounds

ICT
Conditioning
On the 5:00 x 7 Rounds:
12 Alt DB Hang Snatches (50/35)
8/5 Calorie Assault Bike
12 Alt DB Hang C&J (50/35)
300 m Run

Score=slowest round-