12.11.23 Workout of the Day

2023 Buffalo Run Crew

Box Brief
CrossFit 843 Winter Hoodies
All hoodies & pullovers must be pre-ordered by 12/13. Information & signup is on gym whiteboard.

Dress To Impress Holiday Party
Our Annual Holiday Party is at Poseidon, Friday Dec.15th. All information can be found on our Instagram. Sign up on gym whiteboard to RSVP.

Barbell
Strength
3 sets: 1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk

Conditioning
6 sets
3 Burpee Bar Muscle ups
12 Shuttle Sprints (50 ft)
3 Burpee Bar Muscle ups
-Rest 2 minutes-

Interval
For total time (1:00 on/1:00 off)
40/30 Calorie Ski or Bike
60 Lateral Burpees over DB
80 Alternating DB Snatch (50/35)
100 v-ups

Cooldown & Midline
800 m light jog
into
Accumulate 3 minute plank of choice