1.17.18 Workout of the Day

Happy Birthday Amber!

Thank you for keeping us all healthy and happy and for being so caring and supportive. Much love from your CrossFit 843 members and coaches. Cheers to another year of smiles, fun, and fitness!

CrossFit

1. Deadlift Build to a Heavy Set of 3

2. Conditioning “Marston” AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar

15 Barbell Facing Burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

ICT

Conditioning

6 Rounds each: P1 completes AMRAP 3: 15/12 Calorie Row 30 Bumper G2OH (45/25) into AMRAP 10 Meter Shuttles Sprints P2 than completes AMRAP:

SCORE=Total team shuttle sprints combined