10.6.19 Workout of the Day

Box Brief,

Today’s morning classes will be combined, doing the the ICT workout. The evening classes will be separate. This will give us ample time to finish our deep clean of the entire gym. We apologize about this inconvenience as we are still working through the night on making the gym as clean and sanitary as possible. Those that want to do the CrossFit program, please do, but the class will be non led. Thank you all for your understanding guys. 

CrossFit

Capacity Builder
5 Sets, Not For Time:
60 Unbroken Double Unders
40% Unbroken Ring Muscle-ups
Building off last week, increasing double-unders while keeping ring work the same.

Conditioning
Snake Bite"
With a 9:00 Time Cap:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

ICT

Conditioning
Team of 2, 3RFT
800 m run- together
50/40 calorie Row or Ski
30/25 calorie echo bike