2.23.17 Workout of the Day

Happy TBT Birthday Tandi..One the 843 "originals" before CrossFit 843 was even a thought, Mike's Gym Sheridan Park, 5 years ago. To one of THE craziest, but most loyal woman you will ever meet, Happy Birthday girl! We love your crazy ass!

Box Brief..If you are participating in the OPEN tomorrow for "FNL" and it is your first priority, please complete today's program at your our pace or use today as an active recovery day.. The OPEN 17.1 will be announced tonight, Thursday, LIVE at 8 PM at games.crossfit.com. Lets do this!

CrossFit

1. Row or Run Conditioning 3 sets of: 7x200m, :20 rest Rest 1:00 between sets

2. Gymnastics Conditioning 4x10 Kipping HSPU/gymnastic skill of choice Rest 1:00 between sets

ICT

WOD 1: In teams of 3 complete

station 1 300 m run

station 2 Burpee BJ (24/20)

station 3 rest

SCORE= total team accumulmated Burpee BJ

-each partner starts at a different station and rotates when partner 1 completes

the run-

Midline: coaches choice