8.28.20 Workout of the day

830 AM crew

Box Brief
RED Friday’s. Wear your RED and Remember Everyone Deployed 🇺🇸🇺🇸

CrossFit
Strength
10 rep max back squat

Conditioning
“Dumbo” 5 RFT
200 m run single DB run (50/35)
10 double DB Thrusters (50’s/35’s)
5 double DB box step overs (24/20)

ICT
Conditioning
2 RFT
2000 m row or1600 m run
75/50 calorie bike
50 Single KB front rack walking lunges (53/35)

- Please be one time as this workout has a 45 minute cap and takes the entire class-