8.28.19 Workout of the Day

Elizabeth, 830 AM

Box Brief: Starting this week we will be adding a 630 AM CrossFit Class M-W-F. This will be a 2 week trial class on which we need (on average) 5 people/ class in order to keep it. Any ICT’er wanting to take a CrossFit class may take this CrossFit class. Our goal is to (hopefully) grow this class within 2 weeks and keep it M-F. So those that have noted interest, please show up!

CrossFit

Conditioning
"Frank the Tank" Part 1 (On the 0:00)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 2 (On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 3 (On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

Midline
Accumulate 2 Minutes in an L-Sit
*Every Break: 5 Hip Extension

ICT

1.Conditioning
AMRAP 25:
20 Airsquats
20 Single KB Deadlift (70/53)
20 V-Ups with PVC (arch to hollow)
200 m sprint