11.30.18 Workout of the Day

Darren, Justin, and Morgan,

We at CrossFit 843 are thankful to have such respectful, hardworking, and appreciative kids in our program, like these three. What a great family!

Box Brief:

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed .

CrossFit

1.Clean and Jerk Complex 5 Sets (Building to a Moderate): 2 Hang Power Cleans + 1 Push Press 2 Hang Power Cleans + 1 Push Jerk 2 Hang Power Cleans + 1 Split Jerk

2.Conditioning For Time: 30 Clean and Jerks (185/135) On the Minute: 7 Toes to Bar

3. Midline: L-Sits

ICT

1. Conditioning: 26 minute Partner Row

-switch on the top of every minute-

SCORE=total team meters

2. Midline: 12 minute EMOM (:30/:30)

Minute 1: jump rope.. unbroken sets

Minute 2: shoulder taps.. NO movement of hips!

Minute 3: glute bridges.. Evaluate hips as high as possible.