10.15.24 Workout of the Day

Josh hitting that 305 like a boss!

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.

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

Barbell
Strength
Split Jerk
8x3, building

Conditioning
AMRAP 20
  800 m run or machine or choice
  40 GHD Sit Ups
  20 ft Handstand Walk
  400 m run
  30 GHD Sit Ups
  20 ft Handstand Walk
  400 m run
  20 GHD Sit Ups
  20 ft Handstand Walk

Interval
  CrossFit New England Benchmartk “Fortitude”
  EMOM 30
  Minute 1: 15/12 Calorie Row
  Minute 2: 15 Burpees
(Optional) Minute 3: 50 Dubs/100 singles
 
- Stop at the :40 second mark each station. Score = lowest rep per station combined. -

Midline & Cooldown
5 minute light machine or 800 m run
Into
Accumulate 3 minute plank