12.14.21 Workout of the Day

830 AM crew

Save the Date
CrossFit 843 Dress to Impress Christmas Party , Saturday, December 18th at Poseidon. Sign up sheet is posted on both whiteboards.

Barbell
Strength: Strict Press [15 minute Window]
4x8 @ 65%
Max set @ 65

Conditioning: “You Up?”
AMRAP 10
1 Burpee Box Jump (24/20)
1 Push Jerk (115/85)
2 Burpee Box Jump (24/20)
2 Push Jerk
3 Burpee Box Jump (24/20)
3 Push Jerk
{Add 3 Reps per round}

Accessory Skills: 5 sets for quality
5 HSPU
1 minute machine/ 200 m run
1 minute Handstand Walk

Interval
Conditioning
Team of 2, AMRAP 35
150/120 Calorie Row
100 Wall Balls (14/10)
50 single DB Devils press (35/20)
-Partition reps evenly, one works, one rests

Midline
100 ambat sit-ups.
-After every 25 complete 1:00 plank.-