2.24.20 Workout of the Day

Happy Belated Birthday to one of our originals, going 8 years strong, the one and only..Tandi! Marshall!

Box Brief
Those 843 members that would like to participate in the Beaufort County Adult Kickball League, please signup on our FB Members Only Page by 5 PM today . We will randomly pick teams tonight. Your presence is not required .Please see a coach for more details.

CrossFit
Grunt Work Week #3

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Week #3 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:00”. Flipping back to OTM singles, aiming to reach the same percentages of last week now with less rest between sets.

Conditioning
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

ICT Conditioning

“Bradley”10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds