1.2.19 Workout of the Day

2019 Half Marathon Crew

Box Brief:

-Please see one of our coaches for the January "Refer A Friend Program."

CrossFit

1. Squat Clean Complex On the 90 Seconds x 5: Power Clean + Hang Squat Clean + Squat Clean

2. Team "Clean Sheet" A. AMRAP 3: P1 10/7 Calorie Assault Bike 9 Power Cleans (95/65)

P2 starts where P1 last left off

B. AMRAP 3: 10/7 Calorie Assault Bike 7 Hang Squat Cleans (115/80)

P2 starts where P1 last left off

C. AMRAP 3: 10/7 Calorie Assault Bike 5 Squat Cleans (135/95)

P2 starts where P1 last left off 3. Accessory: 3x16 Front Rack Reverse Lunges (8 Each Leg) 3x20 Weighted AbMat Sit-Ups - 3x20

*After Each Set, Complete 30-40% of Max Strict Pull-ups

ICT

1."Helton"

3 RFT Run 800 meters 30 Single KB squat Cleans (53/35) 30 Burpees

2. Midline: Coaches Choice