9.30.19 Workout of the Day

Box Brief

Happy Birthday Sarah.

Happy New Year to those celebrating Rosh Hashanah.

In preparation for our 7 PM Wednesday night Fall League Draft, our Wednesday 6:15 PM classes will be non led open gym.

CrossFit

Capacity Builder
5 Sets, Not for Time:
40 Unbroken Double-Unders
40% Unbroken Ring Muscle-ups

Conditioning
"Bartender"
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

ICT

Conditioning

3 Rounds:
20/15 Calorie Bike
15 Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
400 m run

-this ICT is a similar wod that we will be doing for Wednesday CrossFit.-