3.8.19 Workout of the Day

Flashback Friday 2018 Palmetto Bluff Marathon.

Looking forward to seeing everyone this Sunday for another killer race and an always epic post race gathering!

Box Brief

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.--Friday Night Lights OPEN 19.3 starts tonight, 5-7 PM.

-Heats times will be listed on the whiteboard, first come first serve. If you are unable to make FNL, you will have the opportunity to complete it during the Monday CrossFit classes.

-Due to The Open, we will have no 515 PM Friday class.

-Any OPEN updates will be posted on our members only facebook page.

CrossFit

1. Strict Press Build to a Heavy Set of 3

2.“Black Eye” 5 Rounds 10 Strict Press (75/55) 20 Front Rack Reverse Lunges (75/55)

3. Midline: Coaches Choice

ICT

1. For max total reps with a team of 2 complete

6 sets each of

3 minute AMRAP

300 m run

INTO

15 Box jumps (24/20)

INTO

max calorie bike (24/20)

-one works, one rests-

2. Midline: Coaches Choice