10.9.24 Workout of the Day

The 12th place Pooh Bears looking for some redemption this week.

Fall League Information
All heat & subs requests must be sent to Amber or Martin by tonight. Please get with your team & strategize for Thursday. Heat times will be posted Wednesday AM & will be sent to all captains & will be posted on our Facebook.

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

Cold Plunge Special
For the month of October, all Fall League participants can plunge for $10/plunge.

Barbell
Strength
Power Snatch
8x3, build after every 2 sets

Conditioning
For Time
45 Push-Ups
30/24 Calorie Row or 400 m run
30 Handstand Push Ups
30/24 Calorie Row or 400 m run
15 Strict Handstand Push Ups

Interval
Conditioning
2 RFT (1:00/1:00)
30/24 Calorie ski or bike
40 Box Jump overs (24/20)
50 KB SDHP (70/53)
60 Butterfly abmat sit-ups

Cooldown
800 m light jog
into
10 minute stretch