1.25.17 Workout of the Day

Our Annual Super Bowl Pool is back!! This will be filled up by days end so please come on in and get your boxes! Once this fills up, we will make another but please do not wait. Pay before you play and please see Amber or Martin for payment. Cash money yo!!

CrossFit

Strength:Clean & Jerk

20 minutes complete: 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 (80%/1)2

Stamina Conditioning EMOMx12: Odd: 6 TTB + 6 OHS (95/65#) Even: 6 TTB + 6 Thrusters (95/65#)

ICT

WOD 1: 8 minute Partner AMRAP

5 DL(135/95)

10 burpees over bar

*I go, you go*

-2 minute rest-

WOD 2: 8 minute Partner AMRAP

5 calorie Row

10 box jumps (24/20)

*I go you go*

-2 minute rest-

WOD 3: repeat WOD 1

-2 minute rest-

WOD 4: repeat WOD 2

SCORE= total team full rounds only combined,

*Every time a athlete completes a round, a rounds is SCORED

One bar and one box per team, stagger wods

Midline: Coaches Choice