2.11.19 Workout of the Day

Happy Belated Birthday Madison!

Box Brief:

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

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

CrossFit 1.On the Minute x 11: 1 Clean and Jerk.. building to no more than 90%.

2."Funny Bone" 21-15-9: Kettlebell Swings (70/53) Box Jump Overs (24/20) Front Squats (135/95)

Open Prep: 10 min EMOM

ODD: 40 DUBS/ :30 DUB attempts

EVEN: :30 Unbroken bar hang

ICT

1. Conditioning

30 minute AMRAP 40/30 Calorie Row 300 m run 20 burpees- OPEN standard-

10/7 cal bike

2. 25-20-15-10-5

Strict Abmat situps

:30 prone plank between rounds