6.21.19 Workout of the Day

The Saba's, 715 AM

Box Brief

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

Save The Date

Inaugural Independence Day 5K :

Due to popular demand , we have extended our Independence Day 5K registration for your FREE t-shirt to noon, today. Please spread the word and thank you all for your support and participation in this event! Register at crossfit843.com/5k

CrossFit

1.Power Snatch Complex On the 1:30 x 7 Sets: 1 Snatch Pull 1 Low Hang Power Snatch

Conditioning 2."Rush Hour" On the 4:00 x 5 Rounds: 12/9 Calorie Assault Bike 9 Barbell-Facing Burpees 6 Power Snatches (135/95)

3.Row Conditioning 2 Rounds, Not for Score: 300m Slow 300m Moderate 300m Fast

ICT

1. Conditioning

25 minute EMOM (:35/:25)

min 1: Calorie row (Goal is 12/10)

min 2: DB renege row (35's/20's) (Goal is 8)

min 3: plank to pushup (Goal is 15)

min 4: GHD reserve hyperextensions (Goal is 15)

min 5: 100 m sprint

2. Cooldown: 600 m jog

3. Midline: 5 minutes