2.22.17 Workout of the Day

Congrats to 14 yr old Kenzie Daniel and Tennis Coach Paul T for winning the Polar Bear Tennis Tournament this week in Macon, Ga!

CrossFit

1. Clean & Jerk 60%/2+1 70%/2+1 75%/1 80%/1 85%/1 90%/1 95%/1 (85%/1)2

2. Conditioning

In teams of 3 complete: 150 Calorie Assault Bike 400 DU 4K Row

400 DU

150 Calorie Assault bike

ICT

SKIl: 8 minute EMOM (:40/:20)

ODD: ring rows

EVEN: prone plank

WOD 1:

In teams of 2 complete for max total reps of:

6 min AMRAP of KBS (53/35)

6 min AMRAP of KDHP

6 min AMRAP of single KB thruster

rest 2 minutes after each AMRAP

switch after every 10 to 15 reps/ person

SCORE= total team reps

midline: Coaches Choice+ 5 minute run/row of choice