9.13.17 Workout of the Day

CrossFit 843's Kiddo Maggie Maine - 2018 American Heart Association Spokesperson.

Shakespeare said it best ........ "And though she be but little, she is fierce" . These words perfectly describe Maggie, who has overcome more obstacles than many of us have experienced in our lifetime. Maggie is one out of every 100 children who are born with a congenital heart defect. Despite all odds being stacked against her, Maggie is a fierce, fun-loving 7 year old girl who continues to fill her family and anyone who is privileged to know her, with joy. She is truly an inspiration! They couldn't have picked a better kid for this job!

We love you Mags!

CrossFit

1. Jerk from Rack 65%/2 70%/2 75%/2 80%/2 (85%/1)2

2.Team “Frank the Tank” A) P1 completes AMRAP 5 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Lateral Barbell Burpees

P2 compltes "A" B) P1 completes AMRAP 5 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Lateral Barbell Burpees

P2 completes "B" P1 compltes AMRAP 5: C) 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

P2 completes "C"

In each 5 minute section, we are starting with a “buy-in” of wall balls. In the remaining time, athletes will get through as many round of the deadlifts and lateral burpees over the bar as possible. All rounds scored separately. Weights on the barbell should be something that athletes could do 25+, 20+, and 15+ reps unbroken when fresh respectively.

ICT

Conditioning

A -12 min EMOM (;35/:25)

min 1 Sprint 100m

min 2 Jumping Lunges

min 3 Air squats

min 4 Handstand Hold

B - Run 600 m

C- Repeat A

D- Repeat B