10.11.19 Workout of the Day

Fall League Team Spirit Winning Team , Gamecocks

Box Brief

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

CrossFit

Open 20.1

10 rounds for time of:
8 ground-to-overheads, 95/65.
10 bar-facing burpees

Time cap: 15 minutes

ICT

Conditioning: 28 minute EMOM
Minute 1: 8/5 Calorie Echo Bike
Minute 2: 20 KB goblet squat (53/35)
Minute 3: 20 abmat sit-ups
Minute 4: 100 meter sprint

-goal is to finish each station under 35 seconds. -