1.8.19 Workout of the Day

Leigh, Brent, Pratt, Matt

2019 College Football National Championship, Santa Clara, CA.

Box Brief:

-Please check in upon arrival to class.

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

-Happy Birthday Primo.

CrossFit

1.Power Clean + Handstand Push-ups On the 90s x 5 Rounds: 33% of Max Kipping Handstand Push-ups /5-8 reps of best unbroken modification 3-3-2-2-1: Power Cleans

Between 70-85%. Single Repetitions on Cleans.

2. Partner Leapfrog "Air Walker" AMRAP 25: 25/18 Calorie Row 50 Double Unders 3 Rounds of "The Chief" (135/95)

1 Round of "The Chief": 3 Power Cleans + 6 Pushups + 9 Air Squats

Sub Bike 20/15 or Run 300 m

Midline: 5 minutes

ICT

1. 6 sets of 3 min AMRAP

3 burpees over bar

6 Single KB DL (53/35)

9 KBS

-rest 1 minute-

Start round where you last left off.

SCORE=Total rounds

2. Midline: 3 sets for efficiency

10 good morning

20 supermans

30 mountain climbers

:40 bar hang

3. Cooldown: 800 m jog/5 minute bike/Row