2.11.17 Workout of the Day

Happy Birthday to CrossFit kid - Amy Lopez aka "Big A" This 12 year old is a staple in the Kids CrossFit program and kills it every week. Keep it up Big A!

CrossFit

1. Conditioning 5 Rounds: 1:00 Squat Cleans (135/95#) 1:00 Burpee BJ (24/20) 1:00 Cal row or Bike 1:00 Rest

2. Stamina Conditioning EMOMx10: 6 TTB + 6 CJ (135/95#)

ICT

WOD 1: With a partner complete 5 minute AMRAPS of the following stations, 2x:

Station 1: Cal row

Station 2: Burpee BJ (24/20)

Station 3: KBS (53/35)

-1 minute rest between stations-

one works, one rests, partition reps how you like

SCORE= total team reps

Midline/ Recovery: With partner complete 12 minute AMRAP of 100 m spirit with partner 2 holds plank