6.28.23 Workout of the Day

Tuesday 830 AM

CrossFit 843 Beach Day
This Saturday we will host a family beach day. All members must RSVP on whiteboard in lobby or with Amber by today at noon for headcount & for gate pass.

Barbell
Strength
Tempo Front Squat + Front Squat 5x4

Conditioning
10-9-8-7-6-5-4-3-2-1
Deadlifts (275/185)
Dumbbell bench presses (50/35’s)
Squat cleans (135/95)

Interval
30 minute EMOM (:40/:20)
Min 1: GHD Reverse Hyperextensions
Min 2: Jump Rope
Min 3: KB SDHP (53/35)
Min 4: Weighted Wall sit or HS Hold
Min 5: 100 m sprint