8.7.17 Workout of the Day

Happy Belated Birthday to Ryan Ott aka "Otter, our local South State Banker. Keep throwing that weight around!

Box Brief: Our Summer 815 AM CrossFit class has been moved back to 830 AM starting today.

CrossFit

1. Gymnastics Benchmark Max Unbroken Reps of Ring MU/ Pullups/Ring Rows

You will be given 10 minutes to attempt this Benchmark as many times as desired

2. Conditioning

"Nasty Girls" 3 RFT: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (135/95)

“Nasty Girls” is one of the most well known CrossFit.com workouts ever. For those athletes who don’t have goals of competing in the sport of CrossFit, adjustments for Ring Muscle-ups will be given by your Coach.The weight selection for Hang Power Cleans should be something that athletes could complete 15+ repetitions without dropping when fresh. Within the workout, looking to push for 1-2 sets.

ICT

1. Conditioning

In teams of 2 complete 30 minute AMRAP of:

60 KBS (53/35)- split reps in sets of 15

50O m row- split after 250 m

400 m run-together