11.20.19 Workout of the Day

De-Load Week for CrossFit Program
“This week, we will be reducing volume to 1-2 parts per day, along with the conscious effort to remove the clock as a measure. Tracking times and scores is always encouraged, but the aim is to reduce the intensity on our *mind*, just as much as our body.”Cycle details for our upcoming "Silverback" training will be posted towards the weekend.”

CrossFit

Pausing Back Squat
On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

Conditioning
"Step Aerobics"
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24"/20" with 50/35 DB)
10 Squat Cleans (135/95)

ICT

Conditioning, Team of 2 30 min AMRAP
50 lunges
40 abmat sit-ups
300 m run -together
20 pushups
10 Pull-ups

-partition reps how feel fit-