11.18.20 Workout of the Day

Congratulations to the newest addition to the CrossFit 843 family. Dylan and Amanda Mignard welcomed a beautiful baby BOY into the world yesterday weighing 7lb 14 oz. Still waiting on a name .... 🤷🏼‍♂️

Box Brief

Our 2020 Thanksgiving Day Inaugural 5K registration is now open. Please signup on runsignup.com. All entries received by Thursday November 19th will be guaranteed a T-shirt.

Please all continue to sign in as this gives coaches a head count for equipment & class size.

Barbell
Strength
Front Squat
3-1-3-1-3-1
All percentages will be based off of 1RM and will be listed on the whiteboard.

Conditioning
21-15-9
Front Squat (155/105)
Lateral bar over burpees
C2B pull-ups

Interval
Conditioning
On the every 5:00 x 6 sets
12/9 calorie bike / ski
350/350 m row
200 m run
- The goal is sub 4:00 minutes/ round.-
-Score=slowest round.-