10.14.24 Workout of the Day

Trenton, John, Jackson & Eric, CrossFit 843 Golf Outing.

Fall League Information
  Fall League week 3 workout is posted. All heat & subs requests must be sent to Amber or Martin by Tuesday night. Please get with your team & strategize for Thursday.

Fittest of Coast Information
  All registered athletes must complete workout and submit score by Tuesday 7 PM.

Barbell
A. Option 1
3 Rounds for quality
200 m run
20 Front Squats (75/55)

into

Front Squat 1-1-1-1-1-1-1, building to heavy

B. Option 2
Fittest of the Coast Wod 2 Retest

Midline
4 sets for quality
5 Barbell Good Morning (95/65)
15 Abmat sit-ups

Interval
Conditioning
10 RFT
10 Double DB DL
8 Double DB HPC
6 Double DB FS
200 m run

-Please focus today on the depth of the squat. Go light & low.-

Midline
4 sets for quality
15 hollow body rocks
15 Abmat sit-ups