Team WOD/Open Gym/Happy BDay Lindsey/Best of Luck to all our Icebox Classic Athletes

924352209d497c6ad4736679abbf44f8Saturday January 17, 2015

!!!Happy Birthday Lindsey!!!

The ICEBOX CLASSIC will be held at CrossFit 155 in located at: CrossFit 155 - 409 Washington Blvd Unit B, Mundelein, IL 60060 If you feel like a trek to cheer on some of your CFB fellas, come on up.

Open Gym: 8:00-9:30am Team WOD 9:30-10:45am Free Intro WOD 11:00-12:00am

WOD

Teams of 2 (separate work as needed) Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 95/65/45 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups ...etc... Once all teams has finished 2 min rest then

Warm Up: 3 Rounds 2 min each Dodgeball Round 1 forward Crab Walk position Knockout: 10 Burpees Round 2 Non dominant hand throw Knockout: 20 Mountain Climbers Round 3 Free For All Knockout: 10 Jumping Squats Then 5 min of Cindy