10.2.18 Workout of the Day

Ryan Ott, 1230 PM

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 today, 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.

CrossFit

1.“Two Tone” 30-20-10: Hang Power Clean (115/80) Calorie Bike

Directly into…

10-20-30: Deadlifts (205/145) Calorie Row

Women complete (21-15-9, 9-15-21) on machines

Run Sub: 30 cals: 400 m, 20 cals: 300 m, 10 cals: 200 m

2.Midline 4 Rounds: :20 Supermans :25 GHD Supine Hold/hollow :30 Hand Stand Hold

ICT

1. Gymnastic Skill: pullups/ pullup progessions

2. For time:

20 Single Front rack DB box step over (24/20)

40 pullups

60 DB alt snatch (50/35)

800 m run

60 DB alt snatch (50/35)

40 pullups

20 DB Front rack DB box step over

3. 2 rounds for efficiency

40 abmat situp

40 partner high 5's (lf+rt= 1rep)