3.27.19 Workout of the Day

Box Brief:

Happy Birthday Jackie Morales

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.Deadlift On the :30s x 10 Sets: 2 Deadlifts (315/225)

Conditioning 3 RFT: 10 Burpee Box Jump Overs (30"/24") 100m Single KB Farmers Carry (53/35) 10 Front Squats (135/95) Rest 2:00 between sets.

ICT

1.Skill: Jump Rope

2. Running "Annie"

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

-After every round complete 300 m run med ball run (20/14)-

3. Cooldown+ Midline:

3 rounds for efficiency:

:30 second active bar hang

20 glute bridges

10/8 calorie bike