01.11.20 Workout of the Day

Box Brief :

We will be hosting Kristin Lam’s baby shower today at the gym from 12-2 PM. All ladies are welcome to swing by and show her a little ❤️.

Open Gym Hours this weekend
Saturday 900-10 AM
Sunday 930-11 AM

CrossFit and ICT

Conditioning
Team “Quarter Pounder"2 RFT
400 Meter Run
60 Single Dumbbell Box Step-ups
400 Meter Run
60Single Dumbbell Hang Clean & Jerks
400 Meter Run
60 Single Dumbbell Power Snatches

Dumbbell: 50/35
Box: 24/20

-Run together, split reps after every 10-

Accessory Skill Conditioning
3 Rounds:
20 GHD Sit-ups
35 Double Unders
50' Handstand Walk