9.9.16 Workout of the Day

Happy 35th Birthday to our friend and CrossFit 843 member, Eric Cameron. Over the last 4 years, this man has lost 125 pounds, has run the entire Savannah Half Marathon and has competed in almost every event our CrossFit community has been a part of. Eric is one of our biggest supporters and he overall just a Good Dude. I am proud to be one of Eric's coaches and witness first hand his complete lifestyle transformation.

Nothing in life comes without hard work. Eric is model example of what you can do when dedicate yourself to whatever you put your mind to and never give up on it.

Happy Birthday bro and keep on your path to excellence. Thank you for making all of us better and for inspiring us each and every day. We all could not be more proud of you.

-Love from all your CrossFit 843 Coaches and Family

Eric will be attending the 1230 pm CrossFit class if you any of you wanna throw down with us.

CrossFit

General WU: Coaches Choice

Specific WU: 5-7 reps of:

barbell good mornings and PC +3x3 ascending to opening own weight

Strength:Take 15-20 minutes and build to today’s 1-RM Power Clean

WOD 1: For time: 30O m run (palm tree past exit sign) 30 Burpees 30 Wall Ball Shots (20/14) 30 Kettlebell Swings (53/35) 30 Barbell Push Press (135/95) 30 Pull-Ups

-15 min cap-

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: take 5 minutes to complete

8-10 reps/movement A)7 min AMRAP of: 20/singles Double-Unders 10 Air Squats

Rest 3 minute

B)7 min AMRAP of:

5 KB SDHP (53/35)

10 burpees

Rest 3 minute

C)7 min AMRAP of:

5 ring rows 10 Push-Ups

SCORE=total combined rounds +reps

Midline: 1000 m run or row into 3rds of:

:20 sec superman

:20 sec hollow