3.10.17 Workout of the Day

Please pray for our ROCKSTAR CrossFit Kid, Maggie Maine who will undergo her 5th heart surgery in Atlanta, Friday morning. Our whole gym has your back Maggie. Kick it's butt! You are in our prayers.

OPEN 17.3 ANNOUNCEMENTS

1. If you are participating in the OPEN tonight for "FNL" and it is your first priority, use today to familiarize movements, standards and strategy. If the OPEN is not your first priority/ or you are not competing, please do the class wod. Do NOT do the class WOD and the OPEN.

2. Tonight's OPEN heats will run from 5:40-8 PM. Sign in at the Front Whiteboard for your preferred time slot upon arrival. First come first serve, no exceptions. Heats will run every 10-15 minutes depending on the WOD (equipment, time domain of WOD, etc)

3. Please be prepared to judge your fellow athletes tonight. Uphold standards, but be fair and don't be a jerk.

4. Gym will be closed from 1:30- 5:OO for WOD setup and preparation. At 5:15, whiteboard will be available for heat signup.

4. Those that can not make tonight have the option on Sunday from 1-2:15 PM to complete/ redue the WOD.

5. THE GOAL IS FUN. Let's kick some ass and put this year of fitness to the test.

CrossFit

1. Power Snatch 60%/2 65%/2 (70%/2)2

3. Conditioning EMOMx15 Min 1: 15 Hand release burpees Min 2: 15 KB Swings (53/35#) Min 3: 15 Box Jumps (24/20") Min 4: 15 Push Press (95/65#) Min 5: 15 Calorie Row

Midline: Tabata Coaches Choice

ICT

WOD 1:

3 sets of

10 min EMOM (:40/:20)

min 1: 150 m sprint

min 2: ring rows

min 3: incline pushup-to a box

min 4: wall walk

min 5: hollow hold

Recover: 300 m run or 400 m row at 80% (after every set)

-No measure today. Goal is form form form!