12.17.21 Workout of the Day

830 AM crew

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Hoodies & Crop Tops
Hoodies & Crop Tops are labeled in the lobby..

Birthdays
Happy Birthday Sarah Hubbard

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

December Challenge
Run 1 mile or complete 100 sit-ups per day, before or after class. The goal is to keep you all engaged throughout this holiday month with simplistic movements that can be done anywhere, anytime.

Barbell
Strength: Squat Snatch
In a 15 minute window complete
3-3-3-2-1
Percentages will be listed in whiteboard.

Conditioning
“Beast of the Belly” AMRAP 16
4 Wall Walks
8 Alternating DB Snatches (70/50)
12 T2B

Interval
Conditioning
On the every 5:00 x 7
400 m run / machine of choice
50 Dubs /75 singles
15 burpees

Goal is to complete each round in 4:00 minutes or less. These intervals should be max effort.

Score= slowest set