7.17.20 Workout of the Day

Box Brief

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

CrossFit
1.On the every 2:00, Back Squat Wave x 2 sets
Set 1: 3 Reps
Set 2: 6 Reps
Set 3:12 Reps

2.”Dirt Nap”
3 Rounds For Time:
15 Hang Squat Cleans (135/95)
15 Lateral Barbell Burpees

ICT
Conditioning
Every 4:00 x 7 sets complete
400 m run
10 lateral DB hops
5 dumbbell Devil’s Press (50/35’s)
-Goal today is sub 3:00 minute rounds every set. Please Modify your run distance appropriately-

Midline: 3 minute plank challenge .