9.18.18 Workout of the Day

John, 515 PM

Box Brief: 2018 Fall League Announcements on Wednesday to all classes.

CrossFit

1. Power Clean and Jerk On the 2:00 x 3 – 3 Hang Power Cleans + 3 Push Jerks Directly into… On the Minute x 5 – 2 Hang Power Cleans + 1 Push Jerk

2. Benchmark"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (53/35)

ICT

1.Conditioning:

6, 2-minute rounds of each of: ODD Rounds:

10 burpees 150 m row Max burpees in remaining time

EVEN Rounds:

20 alt DB snatch (50/35) 100 m run Max DB alt snatches in remaining time

Rest 1:30 minutes between rounds.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.