2.7.16 Workout of the Day

Lisa L. Showing 843 a little love in the Bahamas.

Box Brief:

1.The Gym needs to purchase 20, 35, and 50 pounds dumbbells this week. If anyone has any of these weights laying around (and would like to make some extra cash) please get with Martin before the gym makes an online purchase this week.

2. Committed Club" gift Certs have arrived. Please see Amber or Martin for your cert.

-Thank you

CrossFit.. All daylight classes will be held outside in back for the first conditioning piece.

1. Row/ Bike Conditioning 3 sets of: 5x200m or .2 km, :20 rest Rest 1:00 between sets

2. Conditioning 5RFT: 10 Power Cleans (135/95#) 10 Bar-Facing Burpees

ICT

WOD 1: 5 sets of 2 minute AMRAP of:

3 Burpees

5 KBS (53/35)

-rest 1 minute between sets-

WOD 2: 600 m run at 70%

WOD 3: 5 sets of 2 minute AMRAP of:

3 Burpees

5 KB SDHP (53/35)

-rest 1 minute between sets-

WOD 4: 600 m run at 70%

SCORE=Combined total completed rounds only

Midline: 5 minute coaches choice