11.9.17 Workout of the Day

Happy Birthday to @dberiau and belated Birthday to chef @chefb77. Thanks for being such a cool ass CrossFit couple and for all you do to support our 843 program. Happy Birthday's!

CrossFit

1.Conditioning"Big Nasty”

3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80)

Modifications:

MU: 7 Burpee Chest to Bar Pull-ups or 7 Burpee Pull-ups.

-15 minute cap-

2. Skill Work

12 minute EMOM: (;40/:20)

min 1: assault bike of row

min 2: gym skill of choice

min 3:gymnastic skill of choice

ICT

A.. Conditioning

12 minute EMOM

min 1: cal row

min 2 plank on rings

min 3 KB SDHP (53/35)

min 4 HS Hold

B. 600 m light jog

C. repeat A

D. Repeat B.

SCORE=total combined cals+KB SDHPs