5.25.18 Workout of the Day

BOX BRIEF:

-Let's continue to support our military by wearing RED every Friday

RED= Remember Everyone Deployed

-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. Front Squat 2×2 @ 65% 2×2 @ 70% 2×2 @ 75%

2. Conditioning "Boat Race" 4 Rounds: 500 Meter Row 400 Meter Run Rest 2:00 Between rounds

SCORE=total time

3. Skills AMRAP 5: 7 Unbroken Toes to Bar

ICT

1.Skill: 5 minute Jump Rope Practice

2.Conditioning: 20 minute AMRAP

20 burpees

40 KB SDHP (53/35)

60 DUBS

3.Cooldown 600 m run

4.Midline : 5 minutes