CrossFit Workout of the Day

1. Deadlift
Sets 1-3: 5 reps @ 60-65%
Sets 4-6: 3 reps @ 70-75%
Sets 7-10: 1 rep @ 80-95%

2. For Time:
30/20 Cal AB (40/30 Cal Row)
Run 400m
10 Front Squats (155/105)
20 Burpee Box Jump Overs (24/20)
10 Front Squats

3. Mobility: Seated Forward Fold,
Half Frog Pose, Butterfly Pose

18.3 RECAP

RX
Men – Kaleb Hetrick, Harrison Heller, David Beer
Women – Tracy Ryland, Lesly Martin, Vicki Toth

Scaled
Men – Mark Truesdell, James LeGault, ABR Schwab
Women – Chelsea Rager, Mirah LeGault, Crystal Heminger

Overall Team Points
Mad Apple Green – 84pts
Mad Apple Gold – 78pts
Mad Apple Red – 76pts
Mad Apple Blue – 75pts

**18.4 Open Announcement Tomorrow Night!**
We will be watching the event announcement at 8pm.
Stay after to cheer on Justin, Tyler, Mahria, Adam, and Jordan as they go head-to-head in the workout!