4.19.18 Workout of the Day

TBT Jordan 18.2 #315

CrossFit and ICT

1.Test : You will have a 10 minute window to complete a Max Height Standing Vertical BJ.

Standards:

-No stepping or running start. Feet in place and jump. Straight vertical jump.

-Maintain full hip extension and control on top of box.

-Highest male and female athlete will receive free T-shirt each.

-Must submit video on either FB @crossfit843 or IG @crossfit843 to be valid.

-Jump may be done at gym, at work, on lunch break, wherever, but it must be posted by 8 PM to qualify.

-Good luck, lets have some fun and PR today!

2. Conditioning18 min AMRAP

Teams of leapfrog 2: 10 Russian Kettlebell Swings (70/53#) 10 Box Jumps (24/20″) 200 Sprint OR 15/12 Cal Row

2. GOAT 12 min EMOM (:30/:30)

-Pick 3 movements you need work on-

Midline :Coaches Choice