9.11.23 Workout of the Day

🇺🇸 9/11 🇺🇸

Please wear anything patriotic today to celebrate the life’s of those lost on this tragic day.

Box Brief
Fall League Dates
Draft: Sept 28 (Thursday night) Event Dates: Oct 5,12,19,26 (Thursday nights)

Banners
Any business owner that would us to hang a banner free of charge please get them to us within the next 2 weeks. Great free marketing tool to be hung prior to Fall League. Contact Martin for Julie James’s information for all your sign print & banners needs.

Golf Outing
CrossFit 843 Annual 9-Hole Golf Outing at Old South coming soon. More information to follow this week.

Barbell
Strength
Front Squat
5-4-3-2-1-10-10

Conditioning
Hero “Nate”
AMRAP 20
2 Ring Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)

Interval
9/11 Tribute “343”
For Time
Buy in & out: 2001 m Run or Row
-Then-

100 Double DB Deadlifts (50/35’s)
100 Single DB Power Clean
100 Single DB Snatch
43 burpees

Depending on your fitness level & intention today, you may complete this wod as an individual or as a team, splitting the reps up evenly.