2.9.19 Workout of the Day

Sara and Amanda, 415 CrossFit

Box Brief:

Happy Birthday Nora!

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

March 10th Palmetto Bluff Marathon signup list on gym whiteboard.

CrossFit and ICT

1."Over Easy" For Time: Buy-In:

75/50 Calorie Bike

OR 115/80 Calorie Row

OR 1 mile run

Directly Into...

3 Rounds: 21 Chest to Bar Pull-Ups 15 Overhead Squats (115/80) 9 Power Clean and Jerks (115/80)

2. Running: 1 mile run

3. Midine: 5 minutes