10.31.17 Workout of the Day

Happy Halloween from 843 Member Kelly Rebertus, (aka IG @clownbaby1988 and FB Mort Robocop).

-We will not have a 6 PM ICT class today. However we will have 630 pm CrossFit class.

-All classes will be held in CrossFit building today.

Cross Fit

1. Conditioning For Time: 400 Meter Run, 30 Wall Balls (20/14) 30 Box Jumps (24/20) 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups 400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

2. Midline For Time: 50 Strict Toes to Bar

ICT

1. Conditioning

For Time: 400 Meter Run, 30 lateral bar over burpees, 30 Box Jumps (24/20) 400 Meter Run, 21 KB Goblet squat (53/35), 12 Pull-Ups 400 Meter Run, 21 KB Goblet squat (53/35), 12 Pull-Ups 400 Meter Run, 30 lateral bar over burpees (20/14), 30 Box Jumps (24/20)

3. Midline For Time: 75 Strict abmat situps

Run Modification= 500 m row or 30/25 cal assault bike