02.07.20 Workout of the Day

Happy Birthday Pat and Body

RED Friday’s. Wear your RED and Remember Everyone Deployed.

Box Brief

-Our February “Cindy” Challenge started February 4th. See FB and coaches for details.

-Our Pre-order “Fittest of the Coast” $20 T-shirt fundraiser to support our 7 athletes competing next month in Charleston signup is on gym whiteboard. Order must be in by this Saturday, Feb 8th.

Hilton Head 8K and 1/2 Marathon is this Saturday. Register at hhmarathon.com.

CrossFit

Snatch Balance Complex (On the 0:00)
On the 1:30 x 4 Sets:
1 Snatch Balance
1 Pausing Overhead Squat (3s in bottom)

Snatch Complex (On the 6:00...)
On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Conditioning
"Paw Patrol"
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatch

ICT

Conditioning 2 sets for each for max total calories complete
AMRAP 4
150 foot Walking Lunge (No Weight)
35 sit-ups Abmat Sit-ups
Max Calorie Bike

Rest 4 Minutes

AMRAP 4
75 foot Single Dumbbell Walking Lunge (50/35)
35AbMat Sit-ups
Max Calorie Bike