3.30.18 Workout of the Day

Destine 715 AM

Box Brief

-Everyone please wear RED today. -Friday, the 930 AM child care ladies are doing an Easter Egg Hunt for all childcare kids. Please RSVP tonight (Thursday night) on our CrossFit 843 FB Page We Are The Athletes with your name and how many kids will be attending so we can be prepared. Our 930 am ICT class will follow the Egg Hunt. -We will have a regular schedule tomorrow including a 515 PM ICT class and a 515 CrossFit Open Gym. Gym will close at 630 PM. -Regular Schedule on Saturday. -We will be closed Easter Sunday..

CrossFit

1. Strength: Build to a heavy complex PC+FS+S20H

2. Conditioning

3 min AMRAP (3:00 work/rest 3:00)

Round 1 (0-3 min): 2 PC+ 2 FS+ 2 S2OH (115/75)

Round 2 (6-9 min) 2 PC +2 FS +2 S2OH (135/95)

Round 3: (12-15) 2 PC +2 FS +2 S2OH (155/105)

Goal is Unbroken Sets

SCORE= total rounds +reps.

-start round where you finished last round-

3. Midline: 5 minutes

ICT

1. Conditioning

4 sets For max total reps of:

A) 1 min max cal row

1 min rest

B) 1 min max BJ over (24/20)

1 min rest

C) 1 min max Russian KBS

1 min rest

D) 1 min max burpees to 6inch target (in pull-up rack)

1 min rest

-stagger stations and follow station in front of you-

Cooldown: 800 m run

Midline: 5 minutes