10.31.22 Workout of the Day

Happy Halloween from astronaut Joe, and your CrossFit 843 coaches.

October Lift Off Challenge
All lifts must be recorded on the lobby whiteboard by Monday evening. T-shirts will be ordered Tuesday.

Barbell
Front Squat
3x2

Conditioning
4 rounds
400 m Run
40 Air Squats
Straight into
3 rounds
300 m Run
30 Push-ups
Straight into
2 rounds
200 m Run
20 Strict Pull-ups

Interval
150 Wall Balls (20/14)
300 DUBS
30 burpee pull-ups

This was the Friday workout on the barbell side. Recommended strategy is 10 sets of 15-30-3 reps of the triplet. 22 minute cap with with the fastest Friday time of 17:15.

Midline & Cooldown
AMRAP 12 for quality
300 m run
20 leg lifts/ knee raises
10 glute bridges