2.2.18 Workout of the Day

515 ICT

Box Brief:

-Sign up for the OPEN.

-Please keep posting Nutritional Challenge points on Leaderboard.

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

CrossFit

1. “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups

ICT

1. Conditioning 5 Rounds: 1:00 Row for Calories 1:00 KBS (53/35) 1:00 10 Meter Shuttle Runs (each touch is 1 rep) 1:00 Rest

-Score= Tabata scoring (lowest rep combined)

2 Cooldown

800 m jog

3. Midline: 5 minutes Coaches Choice