3.27.20 Workout of the Day

Happy 49th Birthday to Jason.

Box Brief

-8 AM Facebook LIVE workout posted on Members-Only Page.

RED Friday’s. Wherever you train today, wear your RED & Remember Everyone Deployed.

CrossFit

With Equipment“Garage Fight”3 Rounds of 1:00 at each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest 1:00

Score is total reps
*On single arm work, alternate hands every 5 reps.

Without Equipment“Garage Fight”3 Rounds of 1:00 at each:
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees
Rest 1:00

Score is total reps

Cardio WOD

WOD: Run 400 meters 50 jumping lunges Run 400 meters 50 Push-ups Run 400 meters 50 Sit-ups Run 400 meters 50 air squats Run 400 meters

Midline: 3 rounds of: (:45/:15) Superman hollow hold