2.5.19 Workout of the Day

Justin

Box Brief:

Sign up for The Open. See a coach for details.

-Our "Committed Club" is back. We are going to raffle away a free month, every month. Check in upon arrival of every class you attend. Those athletes that have 20+ class sign ins at the end of every month will be randomly picked out a hat, one member receiving a free month. One sign in per day. Our way to incentivize your commitment and hold you accountable.

CrossFit

1."Hangnail" AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165)

2. Open Prep Midline (Repeat from January 16th): 2 Rounds: 30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups 30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups 30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

3. Accessory :Row Capacity (Building from 12-10-18) 6 Rounds, On the 2:00: 400/330 Meter Row

ICT

1. Conditioning, Team of 2,

6 sets each for max total reps

P1 completes

3 min AMRAP

15 no pushup burpee Box Jump (24/20)

100 m sprint

INTO

max pullups

P2 rests while P1 works than completes AMRAP

Midline: Coaches Choice