10.23.19 Workout of The Day

Box Brief

Fall League Breast Cancer Awareness Week 3 is tonight. Please be on time and dress to support the cause.

The next 2 consecutive Wednesdays, our last lead class of the day will be 12:30 PM, due to Fall League preparation. The gym will open back up for non led open gym from 4 to 6 PM, space permitting. We have added two non lead classes on Saturday and Sunday from 930 AM-11 AM to accommodate those members that typically take a 515 or 6:15 PM class that did not sign up for Fall League. All other classes are regularly scheduled.

CrossFit

Wednesday Primer
3 Rounds (18:00 total):

AMRAP 2:
30-40% of your Max Strict HSPU
12 CTB Pull-Ups
Max Calorie Row
... Rest 1:00

In a 2:00 Window
30-40% of your Max Strict HSPU
12 Box Jump Overs (24"/20")
Max Calorie Row
... Rest 1:00

ICT

Conditioning
On the every 5 minutes x 7 sets
300 m run
20 alternate DB Snatch (50/35)
10 calorie bike or SkIl
Score=slowest round