12.9.22 Workout of the Day

830 AM

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Birthday(s)
Happy Birthday Leigh Whitaker

Sweatshirts
Pre-order CrossFit 843 unisex zip ups & pull-over hoodie signup is on the gym whiteboard. Deadline for order is 10 AM on Monday. All sweatshirts are $50 & will be shipped on time for Christmas.

December Challenge
This month we will be supporting St. Jude Children’s Hospital by running 62 miles (the year St. Jude opened). We run to support the fight against childhood cancer & other life-threatening diseases.

Barbell
Back Squat [Week 2]
20 rep max at 65% of heavy single. [5% increase from last week.]

FULL SEND FRIDAY
18-15-12-9-6
Calorie Ski or Bike
Thrusters (95/65)

Interval
Team of 2, 35 minute leapfrog AMRAP
10/7 Calorie Row
5 Double DB Devil’s press (50/35’s)
100 m sprint