1.4.17 Workout of the Day

Gina, rep'n 843 in Puerto Rico

Box Brief *** CF843 Business Directory *** We are in the process of building a Member Business Directory that will make it easier for everyone to use member resources that exist in our 843 community. If you own or work at a business/service and want to be included, please send the below info to martin@crossfit843.com

Your Name Business Name Business Phone # Business Email Website Short description of what your business does

**CF843 Committed Club**

Starting this month, and every month we will be tracking your monthly attendance. We want to hold you all accountable in efforts for you to reach your desired results. Any athlete that comes to class 20+ times a month will recognized and will receive a monthly prize (t shirt , membership credit,etc)

**CF843 Incentive Program**

Any CF843 member that refers a new member who signs up will receive a $50 credit.This credit can be applied to memberships, supplements, etc. No questions asked. There is no limit to how how many referrals a member can have.

CrossFit

General WU: Coaches Choice

Gymnastic Strength 8 minute EMOM (:30/:30)

min 1: 30 sec deficit pushups/pushups/progressions min 2: Ring Rows (at tempo) WOD 1: In teams 2 complete:

2000 m row

42 Thrusters ( 95/65)

42 C2B Pullups

1500 m row

30 Thrusters (95/65)

30 C2B Pullups

1000 m row

18 Thrusters (95/65)

18 C2B pullups

*must alternate 500 m on rower*

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: Coaches Choice

5 sets of 4 Min AMRAP with 1 min rest after each set

In teams of 2 complete alternating rounds of

3 DL (155/105)

5 bar over burpees

7 BJ (24/20)

-one bar, one box,

SCORE= total team completed rounds. When an athlete completes the BJ, the rounds is scored.

Midline: Caoches Choice