10.21.19 Workout of the Day

Congratulations to Matt and Kathryn Harris

Box Brief:.

Happy Birthday Derek Mumford!

Fall League and Breast Cancer Awareness shirts will be in this week.

CrossFit
Conditioning: Barbell Cycling
At the 0:00:Grace
At the 8:00: Isabel
At the 16.00: Diane
Midline:3 Rounds for efficiency of 20 GHD sit-ups + 10 Devils Presses

ICT
Conditioning: 800 m KB run (M/F) team with 25 pound KB
80 burpees
800 m KB run (M/F) team with 25 pound KB
80 calorie row
800 m KB run (M/F) team with 25 pound KB
Midline: 100 abmat sit-ups + 100 mountain climbers ( lf+rt=1)