12.1.20 Workout of the Day

Dylan and Kids, CrossFit 843 Turkey Trot

Box Brief

December Challenge
In effort to keep everyone engaged & to hold you all accountable during this holiday season, our December Challenge is to go an “extra mile everyday.” Whether that be running, walking, rowing, skiing, etc. Before or after class, at the gym or at home, just get it done & have some fun with this.
Sign ins
We anticipate a very busy week. Please continue to sign in as this helps us coaches prep for class. Let’s all make it a 5-day excuse-free week of training. #letsgo

Barbell

1.Burpee Cyling Benchmark
On the every minute x 10
“X” burpee box jump overs (24/20)
-Our score for the day will be our lowest round.-

2. Conditioning: Team of 2 20 minute leapfrog AMRAP
30 Dubs
15 KBS (53/35)
10 Box Jumps (24/20)

3. Gymnastic Bar work: 10 minute focus on
-Bar MU
-C2B/pull-ups
-T2B

Interval

Conditioning: For time
5 RFT of
30/24 cal row
30 Single DB front squats
30 Alternating DB snatch (50/35)
-Row substitutes will be listed on whiteboard-