6.27.23 Workout of the Day

Monday 515 PM

CrossFit 843 Beach Day
This Saturday we will host a family beach day. All members must RSVP on whiteboard in lobby or with Amber by Wednesday 12 PM for headcount & for gate pass.

Barbell
1. Strength
Barbell Strict Press 5x5 + Double DB Push Press 10-8-6-4-2 proceeding each set.

2. CrossFit Semi-Finals Workout 1
3,000-m Echo Bike
84ft Hand-over-hand pull (180/135)
2,000-m Run
84ft Hand-over-hand pull (180/135)
1,000-m SkiErg
92ft Hand-over-hand pull (180/135)

**Rx’d Subs for Hand over hand pull = 12 Devils Press 2x50/35 OR 6 Rope Climbs

Interval
Team of 2, For time
1 mile run
125 KBS (53/35)
150 Burpee Box Jump Overs (24/20)
125 KBS (53/35)
1 mile run

-Run together, split reps as desired.-

-We will have partner modifications listed on the whiteboard for the desired stimulus of sub 40 minutes.-