10.24.17 Workout of the Day

5-time Pro Bowler Keith Brooking and Fall League participant showin a little old man strength claiming top DL honors at 525 lbs, week 3 Fall League. #blufftonstrong #builtbybluffton #crossfit843 #crossfit #oldmanstrength #nfl #probowler @crossfit843

CrossFit.. This is a perfect workout stimulus for the Week 4 Fall League.

1. Team of 2 Conditioning A. P1 AMRAP 4: 27/20 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups

P2 completes A. B. P1 AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar

P2 completes B C. P1 AMRAP 4: 15/10 Calorie Row 15 Burpees 15 Pull-ups

P2 completes C.

2.Skill: Strict Handstand Push-ups

2 Rounds: 50% of Max Unbroken Strict Handstand Push-ups 40% of Max Unbroken Strict Handstand Push-ups 30% of Max Unbroken Strict Handstand Push-ups *Rest as little as needed between unbroken sets and rest 2:00 between rounds.

ICT By popular demand we are retesting this WOD again from Sept. 15.

1.Skill:5 minutes DUB practice

2.Conditioning "The Ghost"

6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest

SCORE=Total reps

-Due to the CrosssFit row today, we will sub in SDHP (53/35) for the row-

Midline: 5 minutes