10.11.23 Workout of the Day

Herman

Fall League Information
Your heat times will be posted today. Any issues please Contact Amber. There will be no Thursday evening classes.

Golf Outing
CrossFit 843 9-Hole Golf Scramble Is this Saturday., Sign up with Martin at the gym & we will finalize teams.

Barbell
Strength
5 sets of: 1 Clean Pull + 1 Pause Squat Clean +1 Push Jerk

Conditioning
For Time
1 mile run
2000/1600 m row
50 burpees to 6 inch target

Conditioning
10 Rounds for reps of:
:30 seconds of Pull-ups/Ring Rows
:30 second rest
30 seconds of Wall Walks/HS Hold
:30 second rest
100 m sprint
:30 second rest