10.8.18 Workout of the Day

Congratulations to CF843 newlyweds Joe and Kathleen Almieda!

Box Brief:

-Happy Birthday Jensy.

-If you are a Fall League Participant or new to the Deadlift please come to ICT class.

-Last week's Week 1 Fall League Results will be posted today.

CrossFit

1.Back Squat 3 Sets of 9 (73-77-81%)

2. 4 rounds for time time

400 m run

20 pullups

10 dips

-Archived wod from Pat Sherwood, CrossFit Linchpin-

ICT

1.Strength: Deadlift 5x5, ascending in weight.

2.25 minute partner AMRAP

400 m run-together

30 DL (135/95)- partition how feel fit

20 bar over burpees- partition how feel fit

3. Cooldown: Low back stretch