3.13.20 Workout of the Day

RED Friday’s. Wear your RED and Remember Everyone Deployed.

Happy Birthday Megan Wood

Box Brief

While the risk of the Coronavirus in SC is low, we want to do our part to keep CF-843 as safe as possible. The experts are saying that thoroughly washing your hands is the best form of protection. To take this to the next level we are going to make some short term changes at CF-843: 1.No chalk buckets – Bring your own chalk if you need it. 2.More wipes around the gym – Please wipe down everything you touch.3.No whiteboard markers for members. 4. No fistbumbs or high fives before or after the WOD. 5.If you have a fever, cough or consistent sneezing please stay out of the gym. 6. If you have traveled to Asia, Europe, or the Middle East please stay out of the gym for two weeks.

CrossFit
Front Squats
7 Sets of 1:
5-Pause Front Squat

Conditioning“4-Wheel Drive”5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24″/20″)
Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds

ICT
Conditioning
For Time:
1500 Meter Row or 1200 m run
100 Double Unders
50 V-Ups
100 Double Unders
1500 Meter Row or 1200 m run