9.9.17 Workout of the Day

Happy Birthday to this "Animal," Eric Cameron. This CrossFit 843 Original has lost 120 pounds in 5 years and is a true staple in our business and this Bluffton community. Love you brother and Happy Birthday from your 843 Home!

BOX BRIEF: Today, Saturday 9-9-17, will will having 2 classes.. 715 and 830 AM. You will have the option to do either WOD. So, if your around, let's get some good fitness in!

CrossFit and ICT

"Hard Labor"

Teams of 3: AMRAP 25: 150/100 Calorie Bike, 100 Power Cleans (135/95) 150/100 Calorie Bike, 80 Push Jerks (135/95) 150/100 Calorie Bike, 60 Front Squats (135/95) 150/100 Calorie Bike, 40 Clusters (135/95)

Teams of three workout, alternating back and forth between the bike and barbell movements. Limiting factor in the workout today will most likely be the push jerk. Looking to find a weight that athletes could complete 20+ reps unbroken of this movement when completely fresh. It is ok to have teams with multiple barbells to ensure proper stimulus for each athlete. If there is a mixed team of males and females, complete 125 calories on the bike.

Options if bikes are taken bike listed below:

150/100 Calorie Row

600 Meter Team Run -togeher

ICT barbell subs:

100 KB Step ups (53/35)

80 KBS

60 Burpee BJ (24/20)

40 in sych walking lunges (lf+ rt=1 rep)