2.20.18 Workout of the Day

Lauren, Heather, Casey

930 AM ICT

Box Brief:

-Continue to fill out Random Act of Kindness Board.

-Please see Amber for with voided check before month end.

-We will have a live viewing of 18.1 on Thursday at 8 PM. All are welcome to come and watch the announcement.

18.1 CrossFit Open starts this Friday 515-715 PM. There will be no Friday evening classes.

-Friday After Party At Dispensary for members only Drink and Food Discounts, 730 pm till..

CrossFit

1. Gymnastic Skill 9 min EMOM (:30/:30)

min 1: DUBS

min 2: HSPU

min 3: C2B

2. Conditioning

AMRAP 15: 15 Hang Power Cleans (135/95) 30 Calorie Bike/ 40 Calorie Row/300 m run 15 Chest to Bar Pull-Ups 60 Double Unders

ICT

1.Conditioning

A) 14 min EMOM (:30/:30)

min 1: Hollow Hold

min 2: Pullups

min 3: WB (14/10)

min 4: 100 m sprint

B) 400 m run

C) Repeat A

SCORE=lowest WB +lowest PU Combined For A and B

D) Repeat B

2. Midline: 5 minute static holds