7.24.17 Workout of the Day

C

In honor of "Shark Week" Coach Trey Snow taking in fitness to South Africa, 2005

Yes, this is a real pick.

Quote of the Week: There are five things completely within your control:t raining, nutrition, sleep, recovery, and mindset.

-Ben Bergeron

CrossFit

1. Power Snatch (70%/3)3

2. Conditioning 21-15-9: DB Snatches (50/35) Calorie Row

...Directly into...

21-15-9 Box Jump Over (24/20) Pull-Ups

ICT

Conditioning:

Every 4 minutes for 28 minutes (7 sets) complete:

10 single-arm Goblet squats (53/35)

20 KBS

300 m run

SCORE= fastest +slowest splits combined