5.24.18 Workout of the Day

Happy Birthday Kendra

BOX BRIEF:

-Murph Shirts have arrived, Please see Martin or Amber if you would like to purchase one before our Annual MDM Murph. All shirts are $20. First come first serve.

-We will hosting a CrossFit 843 Defense Class on Friday Evening 5:30-6:30, cost is $5. Please sign up on our Members Only Page.

The focus will be on:

-Unarmed contact and control techniques and tactics.

-Owning up close and personal confrontations with high level techniques, tactics, and mindset

-learn the value of stance and positioning, formulas to control and dictate action, and be able to execute advanced... Yet easy to learn techniques.

-Great course whether you are a beginner or high level fighter.

CrossFit

1. Conditioning Teams of 3: For Time (30 Minute Cap):

Sprint 200 Meters Relay (Each Partner), 75 Power Snatches, 75 Thrusters (75/55) Sprint 200 Meters Relay (Each Partner), 60 Power Snatches, 60 Thrusters (95/65) Sprint 200 Meters Relay (Each Partner), 45 Power Snatches, 45 Thrusters (115/80) Sprint 200 Meters Relay (Each Partner), 30 Power Snatches, 30 Thrusters (135/95)

Sprint 200 Meters Relay (Each Partner),15 Power Snatches, 15 Thrusters (155/105)

2. Mildine: 5 minutes

3: Accessory Skill: Rope Climbs

ICT

1. Conditioning

Teams of 3, 30 minute AMRAP

Sprint 200 Meters Relay (Each Partner) , 60 DB Alt Snatches (50/35), 60 Wall Balls (20/14)

2. Mildine: 5 minutes

3: Accessory Skill: Rope Climbs

Sprint 200 Meters Relay (Each Partner) Substitutes:

60/45 Calorie Assault Bike

90/60 Calorie Row