Workout of the Day (WOD)

Friday 2/16/18

We are less than one week away before they announce the first workout for the 2018 CrossFit Open.  You can still register at when you register make sure to select affiliate and team "CrossFit Interbay".  We will have a kick off party Friday February 23rd.


15-20 Minutes to hit a heavy 4 Rep with Back Squat

20 Minute EMOM
4 Thrusters (Mx 75/55, Rx 95/65)
4 Burpees
*Yes both in the minute, score is how many rounds you can complete.  
**Controlled descent into squat, speed out of squat to propel bar overhead.
**Aim for 20-30 sec rest per round.

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