11.1.19 Workout of the Day

Box Brief

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

Happy Birthday Beth!

Committed Club:

Now that Fall League is over, we are back at it again with our Committed Club FREE month. Before class , sign in and our 20+ monthly members that sign in get raffled off for a free month. So start this new month off right and get to class for your chance to win your free month.

CrossFit

WORKOUT 20.4

For time:

30 box jumps

15 clean and jerks, 65 | 95 lb.

30 box jumps

15 clean and jerks, 85 | 135 lb.

30 box jumps

10 clean and jerks, 115 | 185 lb.

30 single-leg squats

10 clean and jerks, 145 | 225 lb.

30 single-leg squats

5 clean and jerks, 175 | 275 lb.

30 single-leg squats

5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

Time cap: 20 minutes

ICT SWEAT OUT THE CANDY!!!

Conditioning, 2RFT
800 m Run
80 walking lunges ( each step = 1 rep)
400 m Run
40 burpees
200 m Run
20/15 calorie ski
-If you ate more than than 5 pieces of candy you MUST do the entire workout with using a 20/14 wall ball. Be honest.-