2.21.17 Workout of the Day

Congrats to Jason Williams and the Bluffton Fire Department team on winning the Firefighters 5k Challenge (in full gear) this past weekend in Brunswick, GA.

CrossFit.. Please be on time today and ready to work.

1. Row or Run Conditioning 3 sets of: 7x200m, :20 rest Rest 1:00 between sets

-Whichever you do today, complete other on Thursday-

2. Barbell Conditioning In teams of 2 complete alternating rounds of

AMRAP 5: 3 Power Cleans (135/95#) 3 Front Squats 3 Push Jerks Rest 3:00 AMRAP 5: 3 Power Cleans (175/125#) 3 Front Squats 3 Push Jerks Rest 3:00 AMRAP 5: 3 Power Cleans (205/145#) 3 Front Squats 3 Push Jerks

SCORE=total team rounds+ reps

ICT.. Please bring your jump rope to class

Skill: 3 minute DUB practice+ demo of DB hang snatch

WOD 1:32 min EMOM (:40/:20)

station 1: 100 m sprint

station 2: cal row

station 3: DUBS

station 4: DB hang power snatch (35/20)

station 4: wall sit

Midline: 4 minutes coaches choice