9.4.20 Workout of the Day

830 AM crew

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

CrossFit Barbell

Strength: Back Rack Reverse Lunges On the 2:00 x 5 Sets: Set 1 - 14 Reverse Lunges (7/side) Set 2 - 12 Reverse Lunges (6/side) Set 3 - 10 Reverse Lunges (5/side) Set 4 - 8 Reverse Lunges (4/side) Set 5 - 6 Reverse Lunges (3/side)

Conditioning
“21 Savages”
75/50 calorie echo bike
21 Double DB front squats (50’s/35’s)
21 Double DB push presses
21 Double DB clusters

Bike substitutes
90/60 calorie row
90/60 calorie ski
1200 m run

CrossFit Interval

Conditioning
30 Minute AMRAP team of 2 complete
1 mile partner medicine ball run (20/14)
INTO remaining time
10 KBS (53/35)
10/8 calorie row
-run together, athletes complete full rounds then switch-