9.14.18 Workout of the Day

FBF End of Summer Member Appreciation, Palmetto Bluff crew

Today's Class Times: 530 am, 715 am, 830 am (with childcare)

Box Brief:

Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed

CrossFit and ICT

1.“Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds.

2. "Skill and Drill"-15 minute EMOM (:30/:30) Minute 1– Handstand pushup Minute 2– Pullups

Minute 3- DB alt snatch

-The goal of this "Skill and Drill" is to PRACTICE getting better at your progressions. This is the "non-sexy" part of CrossFit that isn't always fun, but is ultra process oriented and super result driven-