8.3.18 Workout of the Day

930 crew

Box Brief:

-Continue to support our military by wearing RED every Friday.

-RED= Remember Everyone Deployed

-Kids Camp today 930-1030 AM.

-Kids Camp Smoothie Special $4 Kids Smoothie, $10 Kids+ Adult Smoothie

CrossFit

1. Power Clean + Front Squat + Push Jerk Build to a Heavy Complex

2. Partner “Wise Men” P1 AMRAP 3: Macho Man (135/95)

P2 than completes above

P1 AMRAP 3: Macho Man (155/105)

P2 than completes above

P1 AMRAP 3: Macho Man (185/135)

P2 than completes above

-one bar team,

-change weights after every round,

-partner starts round where last left off

1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

ICT

1.30 minute EMOM (:35/:25)

station 1: Assault Bike

station 2: Tall Steps Ups (30/24)

station 3: Plank to Pushup

station 4: Suitcase DL (53/35)

station 5: bar hang

station 6: Jump Rope

2. Mildine: Coaches Choice

3. Cooldown: 800 m light cooldown run