9.30.24 Workout of the Day

Saturday 830 ladies

Birthday(s)
Happy Birthday Jeff Moyer

Fall League Information
All heat & subs requests must be sent to Amber or Martin by Tuesday night. Please get with your team & strategize for Thursday.

CrossFit 843 Golf Tournament
Those players interested in our October 12th 9-hole scramble please see Martin.

Barbell
A. Strength
Power Snatch + Overhead Squat
2 sets: 5-1, 3-1, 1-1

B. Strength
Front Squat
1-1-1-1-1-1, building

Midline
150 abmat sit-ups

-Mix & max any or all segments above.-

Interval
Conditioning
Team of 2, For total time
A.1 mile run -together
100 Devils press (40/25’s) -split
100/80 Calorie Bike -split
immediately into
B. 800 ft sled push (200/155)
-You go, I go, 2x each-

[For Part A: Start at any station but must complete entire station reps before next station.]