2.21.18 Workout of the Day

930 AM ICT.. and Bryan.

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. Overhead Squat Build to a Moderate Set of 3

2. Conditioning "Hot Sauce"

Team of 2

P1 AMRAP 3 21/15 Calorie Row 21 Lateral Burpees over bar Max Overhead Squats (75/55)

than P2

P1 AMRAP 3 18/13 Calorie Row 18 Lateral Burpees over bar Max Overhead Squats (95/65)

than P2

P1 AMRAP 3 15/11 Calorie Row 15 Lateral Burpees over bar Max Overhead Squats (115/80)

than P2

P1 AMRAP 3 12/9 Calorie Row 12 Lateral Burpees over bar Max Overhead Squats (135/95)

than P2

SCORE= Total team OHS

-Goal is 15+/round. Ben Bergeron on February 15, 2018 completed

Hot Sauce: 24-18-15-12 Rx-

ICT

1.Skill 8 min EMOM (:30/:30)

min 1: DUBS

min 2: Alt DB Snatch (53/35)

2. Conditionig

3 RFT of

800 m run

60 DUBS

40 Alt DB Snatches (50/35)

Midline: Coaches Choice