11.19.19 Workout of the Day

Happy Birthday Rob Shrieve

De-Load Week for CrossFit Program
“This week, we will be reducing volume to 1-2 parts per day, along with the conscious effort to remove the clock as a measure. Tracking times and scores is always encouraged, but the aim is to reduce the intensity on our *mind*, just as much as our body.”Cycle details for our upcoming "Silverback" training will be posted towards the weekend.”

CrossFit

Conditioning
"Piggy Back"
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

Switch After Fully Completed Rounds (6 Each).

ICT

Conditioning
Team of 2,25 minute Leapfrog AMRAP
100 m sprint
10 KBS (53/35)
10 Box Jumps (24/20)