3.29.19 Workout of the Day

Stephanie, no gym clothes no problem..

515 PM CrossFit,

Box Brief

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.-

Today we are back to our regular 515 PM CrossFit and ICT classes.

Save the Date:

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

CrossFit

1.Strength Stamina

Alternating OTM x 12 (6 Rounds):

Even Minutes - 12 KB defeicit pushups

Odd Minutes - 5 "Touch and Go" Power Cleans

2.Gymnastic Conditioning On the 4:00 x 5 Rounds: 30/24 Calorie Row

14 Alt DB Snatch (50/35)

-SCORE=slowest round-

2. Midline: Coaches Choice

ICT

1. Conditioning

30 minute EMOM (:30/:30)

Calorie Bike (Goal is 10/8)

Box Jump (24/20) (Goal is 12)

Ring Pushups

GHD movement of choice

100 m sprint

-No measure today, goal is to MOVE-

2. Midline: Coaches Choice