10.11.24 Workout of the Day

The Friday 715 crew

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

CrossFit 843 Golf Tournament
Please confirm with Martin today your team for Saturday’s 3rd Annual 9-hole golf scramble at Old South. We still have spots open for those interested. As of now we have 8 teams.

Fall League Information
Week 2 results, pics & videos will be posted on our IG & FB today. Special thanks to Jorge, Geo & Laura for the video & pics. Week 3 workout will be posted by noon Saturday.

Barbell
F.O.T.C Workout 2
0:00-10:00 Complete
For Time
12-10-8-6-4-2
Front Squat (135/95)
Lateral Burpee over the Bar

Workout 3
10:00-20:00 Complete
For Time
10 Clean & Jerk weight 1 Complete by 12:00
8 Clean & Jerk weight 2 Complete by 14:00
6 Clean & Jerk weight 3 Complete by 16:00
4 Clean & Jerk weight 4 Complete by 18:00
2 Clean & Jerk weight 5 Complete by 20:00

Interval
Conditioning
Team of 2, leapfrog AMRAP 30
100 run
15 KBS (53/35)
30 DUBS / 50 singles

Midline + Cooldown
3 sets
10 calorie ski or bike
15 Weighted Glute Bridges
20 shoulder taps (lf + rt = 1 rep)