9.13.21 Workout of the Day

CrossFit 843 crew, Yellowstone National Park

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
Back Squat: On the every 2:30
6-6-5-5-4-4

-Percentages listed on whiteboard.-

Conditioning: “Diamond in the Rough”
10-8-6-4-2
Ring Muscle ups
Double DB Devils Press (50/35’s)
Double DB box step overs (24/20”)

Interval
Conditioning: on the every 5:00 x 7
400 m run or machine or choice
20 KB reverse lunges (53/35)
25 abmat sit-ups

-Score = slowest set-

Midline: 8 minute Static holds (:45/:15)