2.19.19 Workout of the Day

Citadel grad, Ethan

Box Brief:

The Open starts this Friday Night. Sign up on the whiteboard if would like to participate and receive your T shirt.

CrossFit

1. Back Squat On the 0: 10 Reps @ 70% On the 3: 8 Reps @ 75% On the 6: 6 Reps @ 80% On the 9: 4 Reps @ 85% On the 12: 2 Reps @ 90%

2.Top Heavy" AMRAP 18: 9 Power Cleans (155/105) 12 Strict Handstand Push-ups 9 Front Squats (155/105) 12 Strict Pull-ups

3. Open Prep Row Conditioning On the 0:00 - 21/15 Calorie Row On the 1:30 - 18/13 Calorie Row On the 3:00 - 15/11 Calorie Row

On the 5:00 - 21/15 Calorie Row On the 6:30 - 18/13 Calorie Row On the 8:00 - 15/11 Calorie Row

On the 10:00 - 21/15 Calorie Row On the 11:30 - 18/13 Calorie Row On the 13:00 - 15/11 Calorie Row

ICT

1. Conditioning

30 minute AMRAP

300 m med ball run (20/14)

20 Alt DB Snatches (50/35)

10/8 Calorie Bike

2. Midline: Coaches Choice