4.16.18 Workout of the Day

Saturday Smiles from this 843 crew at The RBC Heritage

BOX BRIEF: Heritage and Spring Break is OVER! So, commit to 5 solid days this week. No whining, no complaining, no excuses. Just good, positive energy.

Weekly Weather Forecast: Monday 65 Tuesday 73 Wednesday 85 Thursday 82 Friday 72 Saturday 69

CrossFit

1. Benchmark “Grace” For Time: 30 Clean and Jerks (135/95)

2. Midline Conditioning Alternating EMOM x 16: Odd Minutes – 10 Burpee Box Jump Overs (24/20) Even Minutes – :30 Seconds Max Toes to Bar Toes to Bar Window is from the 0:00-0:30

SCORE=total T2B

3.Cooldown:600 m jog

ICT

Conditioning: 28 min EMOM Min 1: 15 med ball situps (20/14) Min 2: 15 burpees Min 3: 15 pullups Min 4: 100 m sprint

-Your Goal is to complete every station in under :40 seconds, if need to modify reps, please do so but work hard for every rep.-

Midline:5 minutes Coaches Choice

Cooldown:5 minutes Coaches Choice