10.15.18 Workout of the Day

Matt and Brandon, Fall League Week 2

Box Brief:

-Happy Birthday Amanda Brown.

-Last week's Week 2 Fall League Results will be posted today.

-If you are doing Fall League, the ICT WOD will be a good test for jump rope and DB snatch Weight

-Fall League Shirts are in

CrossFit

1.Back Squat 3 Sets of 9 (76-80-84)

2.“Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (70/53) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wallballs (30/20) 30 Bar Facing Burpees 30 Double Unders

3. Midline: Coaches Choice

ICT

1. Skill: Jump Rope

2. Hero "Dork"

6 rounds for time of: 60 double-unders 30 KBS (53/35) or 30 Alt DB Snatch (50/35) 15 burpees

-30 minute cap-

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.