3.18.22 Workout of the Day

Interval ladies

Birthday(s)
Happy Birthday Nery

Box Brief
RED t shirts & tanks have arrived.
Free CrossFit 843 car decals are in the lobby.

Barbell
Strength
Squat Snatch
Build to a heavy double.

Conditioning
“Ripe Tide”
3 RFT
500 m row / 400 m run
12 OHS (135/95)
21 T2B

Interval
30 minute AMRAP
200 m run
5 push-ups
10 DB front squats (50/35)
15 DB front rack lunges
400 m run
5 push-ups
10 DB front squats
15 DB front rack lunges
600 m run
5 push-ups
10 DB front squats
15 DB front rack lunges