1.12.18 Workout of the Day

Jeff

Box Brief:

-Please check in upon arrival to class.

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

CrossFit and ICT

1.Conditioning A. AMRAP 5: 30/21 Calorie Row 21 Power Snatches (95/65)

Max Lateral Bar Burpees

P2 Above

B. AMRAP 5: 30/21 Calorie Row 15 Power Snatches (115/80) Max Lateral Bar Burpees

C. AMRAP 5: 30/21 Calorie Row 9 Power Snatches (135/95) Max Lateral Bar Burpees

P2 Above

SCORE=total team burpees.

Run Sub=300 m

-ICT athletes Hang Power Snatch-

2. Skill and Drill: 9 minutes (:30/:30)

-movements you need to practice-