1.31.19 Workout of the Day

TBT Andrew Byrd Open 18.2

Happy Birthday Liv!

Box Brief

For the next month, in preparation for the Open, on the CrossFit side we will substitute gymnastic skill work for our Midline "abs" at the end of the class (time permitting). Our goal is to get you as prepared as possible.

-Refer a friend and make that $$$, see your coach for more details-

-Our annual Super Bowl Pools are posted at the gym. Get your squares while they last.

CrossFit and ICT

1. In teams of 2, complete for time:

800 meter med ball carry (20/14)

52 double DB step overs (50/35's)

400 meter med ball carry

52 burpee pullups

400 meter med ball carry

52 med ball cleans

800 meter med ball carry

-run together, partition everything else how feel fit-

2. Open Prep: 8 minute EMOM (:30/:30)

ODD: Handstand walks

EVEN: Single KB overhead walking lunge (53/35)