8.21.20 Workout of the Day

Happy Birthday Andrew Byrd

Box Brief
RED Friday’s. Wear your RED and Remember Everyone Deployed 🇺🇸🇺🇸

CrossFit
Back Squat “12-6-3”
12 Reps
6 Reps
3 Reps

Conditioning
“Buy, Buy, Buy”
3 x AMRAP 5:00, resting 5:00 between:

50/35 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 15 Front Squats (95/65)

40/30 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 10 Front Squats (135/95)

30/25 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 5 Front Squats (165/115)

ICT
Conditioning
Team of 2, 4 min AMRAP x 6 total sets
A. 4 min AMRAP
25 burpee BJ-overs (24/20)
remaining time Max Calorie Echo Bike

Rest 2 minutes

B. 4 min AMRAP
100 KBS (53/35)
remaining time Max Calorie Echo Bike

Rest 2 minutes

-one works, one rests, one box, one KB, one bike-