12.6.21 Workout of the Day

Andrew Calore completing The Tactical Games, Sawmill Training Center Laurens, SC. An ultimate test of fitness, marksmanship, and tactics, consisting of 5 “battles” that involved CrossFit style functional fitness work accompanied with firearms marksmanship.” 👍

December Challenge
Run 1 mile or complete 100 sit-ups per day, before or after class. The goal is to keep you all engaged throughout this holiday month with simplistic movements that can be done anywhere, anytime.

Sweatshirts
Pre-Order signup sheet for sweatshirts is posted on the gym whiteboard. Order deadline is Wednesday, December 8th for pre-Christmas arrival. Any questions please see Amber.

Save the Date
CrossFit 843 Dress to Impress Christmas Party , December 18th at Poseidon. Sign up sheet will be posted the week prior to the party.

Barbell
Hang Power Snatch Conditioning
On the every 2:00 x 5
9 hang power snatch (50-60% of 1RM)
21 wall balls (20/14)

Conditioning
”Up & Downs”
200 m row or Run
10-1 Double DB Box Step Ups (50/35’s)(24/20”)

Interval
AMRAP 6 x 5 Rounds
400 m run
100 shoulder taps
Remaining time max rounds of
10 KBS (53/35)
6 pull-ups
Rest 1 minute