Friday, Jan. 9 CrossFit Workout of the Day
The countdown has begun for Battle of the Fittest: Part Deux. Participating athletes, remember to rest up today. Prepare yourself for a day of fun and hard work. (Heat times have been emailed out to participants. Let us know if you didn’t receive your assignment.)
We encourage those of you not participating to head to Columbus Circle, 555 W. 59th St., to cheer on the competitors. Entry is free for members and $10 for additional spectators. Kettlebell Kitchen will be serving up lunch starting around 11:30 a.m. Tag all your photos and videos #TeamEVF!
Warm up
3 rounds not for time:
10 light/medium KB thrusters
10 ring rows
1:00 plank
Strength
Clean
Fitness: Hip power clean + 2 hang power cleans
Performance: Hip clean + 2 hang cleans
Conditioning
Open Workout 12.3
18-minute AMRAP:
15 box jumps (24″/20″)
12 push press (115/75)
9 toes to bar
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