11.23.19 Workout of the Day

Box Brief

Starting Monday, on the CrossFit side from 515-615 PM , M-W, due to the size of the class, we will employ 2 coaches. The weightlifting area will be used solely for the group class during this time. This will hopefully maximize of floor space and give our group class a better coaching experience.

Open Gym Times this weekend
Saturday 830-10 AM
Sunday 930-11 AM

CrossFit and ICT

Conditioning
"4th Down"

3 x AMRAP 4's, resting 4:00 between:

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

Cooldown: Partner Relay Sprints ,
P1 200 m Run then P2 200 m Run
P1 400 m Run then P2 400 m Run
P1 600 m Run then P2 600 m Run