1.29.18 Workout of the Day

Britney and Austin, 3 Rivers Throwdown, Rome, GA

Box Brief:

-All OPEN info will be given out Tuesday.

-Please keep posting Nutritional Challenge points on Leaderboard. Stay with it !

-Super Bowl Squares still available. See any Coach for payment and square information.

CrossFit

1. Snatch Primer On the :90 Seconds x 3 Rounds 3 Overhead Squats 1 Hang Squat Snatch 1 Squat Snatch Performed at 40%

2. Conditioning 4 Rounds: 60 Double Unders 30/21 Calorie Row 10 Power Snatches (135/95)

-20 min cap-

ICT

1.Conditioning for time

800 m run

50 walking lunges

25 pushups

600 m run

50 walking lunges

25 pushups

400 m run

50 walking lunges

25 pushups

200 m run

50 walking lunges

25 pushups

-each step is a rep

Midline: 9 minute EMOM (:35/:25)

min 1: hollow body rocks

min 2 : prone plank

min 3:strict abmat situps