11.18.19 Workout of the Day

Box Brief

Happy Belated Birthday Joe and Barry

CrossFit

Strength
Push Press 3-3-3-3, building
Conditioning
“Jack”
AMRAP 20
10 Push Press
10 KBS (53/35)
10 Box Jumps (24/20)

ICT

Conditioning
6 x AMRAP 3, resting 3:00 between sets
AMRAP 3
15/10 Calorie Row
15 burpees
15 Alternating DB Hang Snatch (50/35)
Score=Total combined Rounds+Reps