3.06.20 Workout of the Day

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

Box Brief
-Those that would still like to register for this Sunday’s race please go to palmettobluff.com, discount code Crossfit. CrossFit Cardio Tennis at Hampton Hall this Saturday from 10-11 AM for all active adult members. Signup is on CrossFit whiteboard.
-We have officially added a Wednesday CrossFit 930 AM class.

CrossFit Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

Building upon last week with an identical rep scheme. Aim to increase our percentages slightly.

Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

ICT
Conditioning
25 minute AMRAP
30/21 calorie machine or 400 m run
20 box jumps (24/20)
10 Double DB hang power cleans (50/35’s)
Midline
Double Tabata