10.1.24 Workout of the Day

Saturday 830 fellas

Fall League Information
All heat & subs requests must be sent to Amber or Martin by Tuesday night. Please get with your team & strategize for Thursday.

CrossFit 843 Golf Tournament
Those players interested in our October 12th 9-hole scramble please see Martin.

Barbell
Strength
Push Press + 1 Push Jerk
1-1-1-1, building

Conditioning
Team of 2, 8 RFT
24 Wall Balls (20/14)
12 Strict pull-ups
6 Wall walks

-One works, one rests, partition evenly.-

Interval
Conditioning
2 RFT (1:00/1:00)
30/24 Calorie ski
40 Box Jump overs (24/20)
5 rounds of DB DT (40/25’s)
60 abmat sit-ups

Cooldown + Midline
600 m light jog
into
3 minute low plank