10.8.24 Workout of the Day

Happy Birthday Carolina for your Fall League NY Football Giants.

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.

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

Barbell
Strength
2 Push Press + 2 Push Jerk + 1 Jerk
5 sets, building

Conditioning
On the every 4:00 x 5 sets
25/20 Calorie Machine or 300 m sprint

Interval
AMRAP 30
300 m run
Into
2 rounds of
10 Wall Ball (20/14) (10’/9′)
10 Alt DB Snatch (50/35)

Midline
4 sets for
:30 second Bar Hang
:20 second plank
10 Forearm Plank Hip Taps