10.7.24 Workout of the Day

Good weekend of fun, fitness & community.

Fall League Information
Fall League week 2 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

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

Birthday(s)
Happy Birthday Valerie

Barbell
A. Strength
4 sets
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean

[Or use the 15 minutes to test out your Clean weights for Fall League.]

B. Strength
Front Squat
6x3, building

Midline
4 sets for
:30 second Barbell Good Morning
:20 second plank
10 Forearm Plank Hip Taps

Interval
Conditioning
Team of 2, 2 RFT
1000/800 m row [non-rower bear hug sandbag holds (100/70)]
100 DB Hang Power Cleans (50/35’s)
1000 m run
100 alternating toe touches

-Run together, split reps how feel fit-