2.13.17 Workout of the Day

Box Brief: THE 2017 OPEN INFO

The 2017 OPEN is upon us. This year, like in year's past, we will be hosingt the OPEN as a "Friday Night Lights" Event. All registered athletes will be judged 5 consecutive Friday Nights, with heats running from 6-8 PM. In addition, we have added a Sunday 1:00-2:15 PM time slot in which athletes can be judged as well. We highly encourage ALL CrossFit athletes to register and test their fitness over these 5 weeks. Athletes must register online at games.crossfit.com, until Feb 23rd, for the cost of $20. However, any athlete that signs up prior to this Friday, Feb 17th will be given a FREE T-Shirt, compliments of Simpson Construction and CrossFit 843. (thank you Josh for sponsoring this event) Please see any of your coaches for more info. The time has arrived to test your fitness and have some fun!

CrossFit

Strength: Power Snatch 60%/2 65%/2 70%/2

5. Conditioning "Jackie" 1,000m Row OR 800 m run 50 thrusters (45/35#) 30 Pull-ups

Midline: 5 minutes

ICT

WOD : For time complete:

10-15-20-25-30

KBS (53/35)

KBSDHP

KB G squat

Abmat situps

*after every round complete 300 m run*