2.23.21 Workout of the Day

TBT to10 years ago, Tandi Marshall. One of our originals, before CrossFIt 843 was even a thought ❤️.

Birthdays
Happy Birthday Tandi Marshall & Jeff Franklin

Sign-ins
Please continue to sign in as this helps us coaches prep for class & for social distance protocol.

Barbell
1. Jerk Technique
On the Every 1:30 x 5
2 pausing push jerks
1 push jerk

-Pause takes place 2 seconds in the catch position. All percentages will be listed on whiteboard. -

2. Conditioning “8th Wonder”
8 Rounds
8 Push Jerks (135/95)
8 barbell-facing burpees

3. Row/ Sprint Intervals, on the minute x 9
Min 1:18/15 calories or 200 m EASY
Min 2: 15/12 calories or 200 m MODERATE
Min 3: 12/9 calories or 200 m HARD
- repeat above 2 more times-

Interval
1.Conditioning
Team of 2, for time
2 mile run
150 DB hang C&J (50/35’s)
100 burpee BJ overs (24/20)
50/35 calore bike

Run together, partition reps evenly.
All modifications & scaling options will be listed on the whiteboard. Get to class and sweat 💦 !!