8.7.20 Workout of the Day

Box Brief
RED Friday’s. Wear your RED and Remember Everyone Deployed 🇺🇸🇺🇸

CrossFit
Power Snatch: building
On the Minute x 3:
5 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
3 Touch and Go Power Snatches
Rest 1:00
On the Minute x 3:
1 Power Snatch

Conditioning
“Hot Flash”
30-20-10:
Power Snatches (95/65)
Hand Release Pushups

Time Cap: 12 minutes

Midline Conditioning ( pick one of two):
50/35 Cal Row/ ski/ 800 m run +35 GHD Sit-Ups
50/35 Cal Row,/ski/ 800 m run + 50 AbMat Sit-Ups

ICT
For 5 sets of each, complete: 2 minute AMRAP
ODD : 20/14 calorie row
Remaining time max Double DB step ups
Rest 1 minute
EVEN: 200 m run
Remaining time max Double DB renegade rows
Rest 1 minute

Box height : (24/20)
DB # : (35’s/20’s)

Midline Conditioning ( pick one of two):
50/35 Cal Row/ ski/ 800 m run +35 GHD Sit-Ups
50/35 Cal Row,/ski/ 800 m run + 50 AbMat Sit-Ups