8.27.19 Workout of the Day

First ever 630 AM CrossFit class

Box Brief:

Happy Birthday Coach Clay!

Starting this week we will be adding a 630 AM CrossFit Class M-W-F. This will be a 2 week trial class on which we need (on average) 5 people/ class in order to keep it. Any ICT’er wanting to take a CrossFit class may take this CrossFit class. Our goal is to (hopefully) grow this class within 2 weeks and keep it M-F. So those that have noted interest, please show up!

CrossFit

1.Strict Press
5 Sets of 3
Repeat from last week. Aim to beat our last heavy.

2.Conditioning
"30 Rock"
AMRAP 20:
30 Hang Power Clean (95/65)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

ICT

1.Conditioning

3 RFT of:

800 m run

50 BJ (24/20)

50/35 Calorie Row

2.Midline: Coaches Choice