8.28.18 Workout of the Day

Box Brief:

Attention all CrossFit 843 Body Fat and Nutrition Challenge Participants:

-The Hydrostatic Body Fat Test and Nutrition Challenge start today. -Please bring a bathing suit and a towel. -Appointments will be every 10 minutes. If your are late, you will miss your appointment so please be on time. -please do not eat or drink anything besides water 1-2 hours prior to your appointment. -Exercise is fine to do the day of. -We are going to host a nutritional seminar this Thursday at 6:15-7:00 PM. If you can not make it we will post a video reviewing the bullet points and send it to you. -Please call or text Amber for any last minute questions. Thanks to all of those participating in this test and challenge.

CrossFit

1.Strict Handstand Push-ups 19 Repetitions Rest 1 Minute 16 Repetitions Rest 1 Minute 13 Repetitions Rest 1 Minute 10 Repetitions

2.2k Row For Time: 2,000 Meter Row

3. MIdline: Coaches Choice

-We will have 2 heats for the 2k row. Winning male and female athlete will receive a prize.

ICT

1.Conditioning

Team of 2 A. AMRAP 6: P1 600 Meter Run 1 Round of Cindy Max KBS (53/35)

P2 than completes above

B. AMRAP 6: 400 Meter Run 2 Rounds of Cindy Max KBS

P2 than completes above

C. AMRAP 6: 200 Meter Run 3 Rounds of Cindy Max KBS

P2 than completes above

Score=Total team KBS

Mildline: 4 sets of

15 gluten bridge

15 reverse crunch

15 supermans