7.27.20 Workout of the Day

Box Brief
Happy Birthday Amber and Kelly

CrossFit
Front Squat
On the Minute x 10:
1 Front Squat

Build to a Heavy for the day.

Conditioning
In a 10 minute window
1000 m run or 1200/1000 m ski
200 Double-Unders
Time Remaining:
Max Power Snatches (115/85)

Midline
3 Sets:
:30s Plank (Left)
:30s Plank (Right)
:30s Plank (on elbows)
:30s sit-ups

-Rest 1 minute between sets-

ICT
Conditioning
On the every 2 minutes, for 8 total sets complete (32 minutes) :
ODD rounds
30 abmat sit-ups
INTO remaining time max calorie row
EVEN rounds
30 KBS (53/35)
INTO remaining time max calorie row
-Rest 2 minutes between rounds-
Score= total calories rowed

Midline
3 Sets:
:30s Plank (Left)
:30s Plank (Right)
:30s Plank (on elbows)
:30 rest between each round.