12.7.22 Workout of the Day

Tuesday 830

Sweatshirts
Pre-order CrossFit 843 unisex zip ups & pull-over hoodie signup is on the gym whiteboard. Deadline for order is 10 AM on Monday. All sweatshirts are $50 & will be shipped on time for Christmas.

December Challenge
This month we will be supporting St. Jude Children’s Hospital by running 62 miles (the year St. Jude opened). We run to support the fight against childhood cancer & other life-threatening diseases.

Barbell
For Time
1000 m row
75 Wall Balls (20/14)
50 Burpees to bumper
25 Ring Muscle ups

Interval
AMRAP 18
16 Shuttle Sprints (25 ft= 1 rep)
20 Squats
rest 3 minutes
AMRAP 18
20/16 Calorie Ski or Bike
4 burpee pull-ups or 8 pull-ups