8.18.17 Workout of the Day

Lisa L. spreading the love on her Birthday!

Happy Birthday Lisa!

Box Brief: Tonight ww will be having a going away party for Bryanna and Kylee at 7 PM at Fat Patties. All are welcome for a night of fun!.

CrossFit

1. Clean and Jerk 70%/2 75%/2 80%/2 85%/1 90%/1 95%/1

OR

2. Front Squat (85%/4)5

Conditioning:

"The Good Life" 3 RFT: 500 Meter Row 12 Burpees 21 Box Jumps (24/20)

-15 min cap-

“The Good Life” is another classic CFNE benchmark workout. Run multiple heats if needed as opposed to a stagger, as the burpees and box jumps will most likely be quicker than the time on the rower. If not rowing today, complete one of the following: 400 Meter Run 28/20 Calorie Assault Bike

ICT

Skill: 8 Min EMOM (:30/:30) DUBS

Conditioning: For time

500 m run 50 OH Walking Lunge (25/10) (each step =one rep)

50 abmat situps 400 m run

40 OH Walking Lunge

40 abmat situps 300 m run

30 OH Walking Lunge

30 abmat situps 200 m run 20 OH Walking Lunge

20 abmat situps 100 m run

10 OH Walking Lunge

10 abmat situps

Midline: 5 minute static holds

--Please bring your jump rope today or come in early and we'll fit you for one--