3.26.19 Workout of the Day

Big shout out to these 715 AM Masters Ladies who completed this years 2019 OPEN.

Yvonne, Kathy, and B.A, really proud of you ladies!

Box Brief:

Happy Birthday Coach Greg and Nate Wood

Save the Date:

CrossFit 843 9-Hole Golf Scramble, this Saturday at Pinecrest, 445 Shotgun start. Please sign up on gym whiteboard with your foursome.

CrossFit

1.Back Squat:

Take 15 minutes build to moderate set of 3

2. "Annie"

50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

3. Run or Bike Conditioning 10:00 minute Effort

ICT

1.Team of 2, “Megalodon”

25 minute AMRAP 12 Box Jumps (30/24) 21 Dumbbell Front Squats (50’s/35’s) 500 Meter Row

-one works, one rests, partition reps how feel fit-

2. Midline: Double tabata