12.2.20 Workout of the Day

Timmons, CrossFit 843 Turkey Trot

Box Brief

December Challenge
In effort to keep everyone engaged & to hold you all accountable during this holiday season, our December Challenge is to go an “extra mile everyday.” Whether that be running, walking, rowing, skiing, etc. Before or after class, at the gym or at home, just get it done & have some fun with this.
Sign ins
We anticipate a very busy week. Please continue to sign in as this helps us coaches prep for class. Let’s all make it a 5-day excuse-free week of training. #letsgo

Barbell

1.Conditioning : “Wise Guys”
On the 0:00
3 min AMRAP
3 Power Clean (135/95)
3 Front Squat
3 Push Jerk
-3 min rest-
On the 6:00
3 min AMRAP
3 Power Clean (155/105)
3 Front Squat
3 Push Jerk
-3 min rest-
On the 12:00
3 min AMRAP
3 Power Clean (185/135)
3 Front Squat
3 Push Jerk
On the 20:00
7 minutes to build to an unbroken complex of
1 Power Clean
3 Front Squat
1 Split Jerk

Interval

1.Burpee Cyling Benchmark
On the every minute x 10
“X” burpee box jump overs (24/20)
-Our score for the day will be our lowest round.-

2. Conditioning: Team of 2, 25 minute leapfrog AMRAP
30 DUBS/ 50 singles
20 abmat Sit-ups
10 Box Jumps (24/20)