01.20.20 Workout of the Day

Box Brief
Class times for today: 530 AM, 630 AM, 715 AM, 830 AM, 930 AM, 1230 PM, 515 PM. (Childcare for 830, 930 and 515)

CrossFit and ICT

“MLK”
34 Min AMRAP
19 Pullups
29 Wall Balls (20/14)
39 sit-ups
19 calorie row / bike / ski
68 DUBS

*First 2 numbers is year of which Dr. King was born.
*Third number was how old Dr. King was when he was assassinated.
*Last 2 numbers was the year of Dr. King’s Death.
*Workout domain was the age Dr. King was when he gave his historic “I Have a Dream Speech.”

CrossFit Accessory: Back Squat Waves (Week 2/2)

Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps

-This is our second wave progression of the cycle, with a re-test of the 5-Rep next week. Complete the 4-3-2 reps *not* for time, but move with a purpose.-