5.26.18 Workout of the Day

Yvonne, 830

Box Brief

For MDM "Murph"

-Class times: 715 and 9 AM

-BBQ to follow at 1030 AM

-We will provide all the food and beers but all are encouraged to bring drink/small plate of choice.

-Everyone please wear red, white and blue today.

-All non members, $20 drop in, kids 12+ $15 but must wow with your guardian.

-Please COMMENT name and class time on FB CrossFit 843

CrossFit and ICT

1. Hero wod René

7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees

-Sub in DB snatches or KBS for pull-ups if participating in MDM-

2. Midline : 5 minutes