7.13.20 Workout of the Day

Box Brief
Congrats to Eric, Chelsey, and Ashley for completing this weekend’s Charleston Sprint Triathlon Series in Jame’s Island, SC.

CrossFit
Front Squat [10-8-6-4-2]
On the 2:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

Conditioning
“Stub Hub” 
21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Row
Overhead Squats (95/65)

ICT
Conditioning
On the 2:30 x 10 sets
50 Double Unders /100 singles/ 100 line hops
15 abmat sit-ups
10 single KB DL (70/53)
-The goal is to keep rounds under 2 minutes-

Cooldown: 800 m run