9.22.17 Workout of the Day

Lisa and volunteers, CrossFit XLR8, Rockport TX

Big props to Lisa L, who is one of 125 individuals, for volunteering her time for Samaritan's Purse in Rockport TX. Her efforts are helping homeowners and are working on debris cleanup from Hurricane Harvey. Harvey's floods inundated hundreds of thousands of homes, displaced more than 30,000 people, and prompted more than 17,000 rescues. Lisa, rock on! #samaritanspurse #crossfit843 #giveback

**All classes (except 530 am ICT) will be in CrossFit Building**

CrossFit

1. Clean & Jerk 1RM

2. "Blitzen" 5 RFT: 20 Calorie Row 10 Thrusters (115/80)

-15 min cap-

Picking a weight on the barbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to row, complete one of the following: 200 Meter Run, 20/15 Calorie Assault Bike.

ICT..

Conditioning: 30 min EMOM (:45/:15)

min 1 100 m run

min 2 cal row

min 3 hshold

min 4 pullups/rows

min 5 rest

Midline Coaches Choice