02.03.20 Workout of the Day

Box Brief
By popular demand, South East Body Fat Mobile Hydrostatic Test is coming to the gym this week, Thursday and Friday, Feb. 6&7. The cost is $40 and sign up is online @ sebodycomposition.com for time slots. Any questions, please see Amber.

CrossFit
De-Load Week

Clean and Jerk Complex
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster

Conditioning
"Rack City"
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

ICT
1.Conditioning
"5 Rounds: score for least rep/ station combined.
1 Minute Calorie Row
1 Minute DB Alternating Snatch
1 Minute Lateral Burpees over DB
1 Minute Rest

2. Skill/Cooldown
600m-400m-200m run

After Each Set:
5 Strict pull-ups/ 5 second negatives