10.3.23 Workout of the Day

CrossFit 843 ladies Aiding the Fight Against Child Sex Trafficking.

Fall League Information
Week 2 workout is posted. Get with your team & strategize. Heats will begin 5:20 PM on Thursday. Any heat requests must be given to Martin or Amber by this afternoon. There will be no Thursday evening classes.

Barbell
Strength
Hang Snatch Pull + Hang Pause Snatch + Hang Snatch
6x3

Conditioning
2 sets on the every 4:00 minutes
ODD rounds: 20/16 Calorie Echo Bike
EVEN rounds: 25/20 Calorie Row

Accessory
3 sets for quality
100ft Kettlebell Over Under Carry (50ft each arm)
15 Barbell Curl
20 Lateral Single Leg Ski Jumps (as fast as possible)

Interval
Conditioning
Team of 2, For Time
1000 m Run

-Into-

10 rounds of
10 Box Get-Overs (40”)
20 KBS (53/35)
30 DUBS/50 singles

-Into-

1000 m Run

-Run together, partition all else how feel fit. Those uncomfortable with the “Get Overs” may sub in a tall box for step overs.