2.12.18 Workout of the Day

Congratulations Kelly and Jesse! Welcome to the world, Lennon Lee, our newest CrossFit 843 member.

CrossFit

1. Pausing Front Squat 1 Rep On the Minute x 10 2 Second Pause in Bottom

2. Conditioning “Elizabeth” 21-15-9: Squat Cleans (135/95) Ring Dips

-10 min cap-

3. Accessory: OPEN Prep Skills For Time: 100 Double Unders 10 Bar Muscle Ups 80 Double Unders 8 Bar Muscle Ups 60 Double Unders 6 Bar Muscle Ups 40 Double Unders 4 Bar Muscle Ups 20 Double Unders 2 Bar Muscle Ups

ICT

1. Conditioning Team of 2:

30 minute AMRAP 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 burpees- OPEN standard-

2. 25-20-15-10-5

Abmat situps

:30 prone plank between rounds