8.2.22 Workout of the Day

Monday 830

Box Brief
This Saturday will be celebrating our 10 year CrossFit 843 Anniversary from 3-6 PM with complimentary food, drinks, waterslides, face painting, games & FUN! Please RSVP at the gym or contact Amber or Martin. All past & present families are cordially invited.

Barbell
Strength
Weighted Pull-ups 5x2

“Harbormaster”
5 RFT
20 Pull-ups
30 Sit-ups
400 m Row
50 Dubs
-Rest 2 minutes after each round.-

Interval
Window [0:00-10:00]
Benchmark: For Time
1 Mile Run

Window [10:00-20:00] Carry Conditioning
For Time
400 m Farmer’s Carry (50/35’s)

Window [20:00-30:00]
AMRAP 10
2-4-6-8-10..
Burpees
KBS (53/35)
KB Front Front Squats