11.8.19 Workout of the day

Happy Birthday Chef Nate

Box Brief

R.E.D Friday’s. Wear your red and remember everyone deployed.

CrossFit

Open 20.5 For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, (20/14)

Time cap: 20 min.

ICT
20 min partner leapfrog AMRAP
Station 1:10/8 ski erg
Station 2:10 push-ups
Station 3:15 Single KB DL (70/53)