9.6.19 Workout of the Day

Box Brief:

RED Friday’s: Wear your RED and Remember Everyone Deployed.

Class Schedule : Combined 530 AM, 715 AM, 830 AM (with childcare).  Thank you Trey and Beth for sticking around to coach and for Ana for assisting with 830 AM childcare.

We are back to regular schedule starting Saturday with our (much needed) Nutrition Challenge starting Monday.

CrossFit and ICT

1.Conditioning 30 min EMOM

MIN 1 10 burpees to CrossFit pull-up rack 

MIN 2 12/8 calorie row

MIN 3 10/6 calorie bike 

MIN 4 100 m sprint 

MIN 5 -REST-

-Goal is to complete these reps above before :40 seconds. At the :40 stop please stop and rotate, stagger stations, and modify reps as needed

2.Midline :Coaches Choice