3.10.21 Workout of the Day

Happy Birthday Austin

Sign-ins
Please continue to sign in as this helps us coaches prep for class & for social distance protocol.

The Open
This year’s 2021 CrossFit Open starts this week. The 3 week test of fitness will be completed in class, the next 3 Friday’s on the Barbell Side as class workout. Those athletes that would like to be judged please sign up at open.CrossFit.com. Retests may be done on Monday as well. For more information please see a coach.

Barbell
1. Conditioning : “Quicksand”
5 rounds
AMRAP 3
12 single DB box step ups (50/35)
8 burpee box jump overs (24/20)
Remaining time max Calore machine
-Rest 1 minute -

2. Partner Sprint conditioning
5x200 m , I go you go, (5 each)

Interval
1. Skill work
On the Minute x 10 (5 rounds) :30/:30
Min 1: jump rope practice
Min 2: handstand practice
2. Conditioning
1000-800-600-400-200 m run
After every round complete
20 lunges
30 KBS (53/35)
40 DUBS / 80 singles

-machine subs will be listed on whiteboard.-