1.25.19 Workout of the Day

WOD On The Waves, CrossFit 843 crew

Box Brief

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.--For the next month, in preparation for the Open, on the CrossFit side we will substitute gymnastic skill work for our Midline "abs" at the end of the class (time permitting). Our goal is to get you as prepared as possible.

-Refer a friend and make that $$$, see your coach for more details-

-Our annual Super Bowl Pools are posted at the gym. Get your squares while they last.

CrossFit

1."Sea Legs" In a 15 Minute Window: 2 Rounds: 30/21 Calorie Row 25 Box Jump Overs (24/20) 20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM: Squat Clean + Hang Squat Clean + Jerk

2. Open Prep: Alternating On the Minute x 12: Minute 1: 50 Double Unders Practice Minute 2: Handstand Walk Practice

ICT

1. Conditioning;

Teams of 2 Leapfrog AMRAP 25: 20 Air-squats to med ball 10 lateral bar over burpees 100 m sprint

2. Midline: Coaches Choice