10.22.18 Workout of the Day

Breast Cancer Week 3 Winning Spirit Award Team Raiders

Box Brief:

-Last week's Week 3 Fall League Results will be posted today.

-Happy Belated Birthday Derek Mumford.

CrossFit

1.Back Squat Heavy Set of 12

“JT” 2. 21-15-9: Handstand Push-ups Ring Dips Push-ups

3. Cooldown: 800 m run

4. Midline: Coaches Choice

ICT

1.For time

24-21-18-15-12-9: Burpees DB alt Snatch (53/35) Calorie Row 300 Meter Run

2. Midline: Coaches Choice