10.1.18 Workout of the Day

Box Brief:

1. In support for October @breastcancer_awareness month , we are ordering limited edition @crossfit843 PINK breast cancer awareness T-shirts . ALL proceeds will be donated directly to @barbellsforboobs, the most recognizable Breast Cancer Non-Profit Organization. All T-shirts are $25. Must sign up at gym whiteboard by Noon, this Tuesday, October 2nd with name and shirt size.

2. Fall League Heats will be posted by Wednesday morning.

3. There will be no evening classes classes this Thursday. There will however be a non-led open gym in the weightlifting area for those who are not participating in Fall League, 4-6 PM.

4. Happy bleated birthday Jeff M.

CrossFit

1.Back Squat 3×9 (70-74-78%)

2.“Wasabi”

For Time: 1,000 Meter Run 40 Chest to Bar Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees

ICT

1.Skill : Jump Rope

2.5 rounds for time of:

50 double-unders

30 front rack lunges

10 burpees

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Cash in and out with 800 m run