6.29.20 Workout of the Day

Congratulations to our CrossFit 843 Team “Hola Beaches” on their 1st Place finish @ CrossFit Up Dog Beach Throwdown this weekend in Myrtle Beach, SC.

CrossFit
Front Squat 
10-8-6-4-2
On the 2:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

Conditioning
“7-on-7” 
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
200 m run
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (135/95)
200 m run
16 Toes to Bar

ICT
25 minute AMRAP
40 Airsquats
300 m sprint
20 Alternating DB Snatches (50/35)
10 burpee BJ-overs (24/20)