12.11.19 Workout of the Day

Happy Birthday Cathy

Save the Date

Christmas Party @ Poseidon Dec. 14
Buffalo Run @ Palmetto Bluff Dec. 15

CrossFit

Clean Technique
6 Sets:
1 Tempo Clean Pull
1 Clean Pull
Rest as needed between sets.

Conditioning
"Low Tide"
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

ICT

Conditioning
Teams of 3 AMRAP 20
10/8 calorie Echo Bike
2 double DB Hang C&J (35s/20s)
10/8 calorie Echo Bike
4 double DB Hang C&J (35s/20s)

-DB reps keep ascending by 2’s, Partition reps how feel fit. One works , others rest. Score=total completed Hang C&J-

Midline : Coaches Choice.

Cooldown: 800 m Run