9.9.19 Workout of the Day

Box Brief:

Happy Birthday Vince Harrison and Eric Cameron.

We have added a 630 AM CrossFit class M-W-F starting today. Goal is to add T and TH next week.

Nutritional Challenge starts TODAY: Each day (including weekends) will be worth 1 point. In order to get 1 point for the day, you must: A) Not eat anything processed AND B) Not drink alcohol or soda.  No 1/2 points. LeaderBoard will be posted in foyer.

Shake of the Day : Especial Monday Mango Tango $6.00

CrossFit

Conditioning
"Dive Bar"
For Time:
800 Meter Run
50 Barbell Thrusters
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters

Stamina Squats-Accessory
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 75% of 3-Rep Max Back Squat
Final iteration of Stamina Squats.

ICT
Conditioning
30 minute AMRAP
400 m run
30 abmat sit-ups
20 Dumbbell Snatches (50/35)
10 Calorie Row