9.21.21 Workout of the Day

Please keep Saul’s family in your prayers as he passed away from COVID pneumonia on Sunday. Saul was a member of our CrossFit 843 family. More information on arrangements to follow this week.

Birthday
Happy Birthday Jordan M. & Thomas Joyner. 🎉

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
Bench Press
1.Build to a heavy single.
2. 5x3 of 80% 1 RM Bench Press

“Double Stuffed”
4 RFT
400 m row
80 DUBS
12 DB hang squat cleans (50/35’s)

Barbell & Interval
Conditioning: In teams of 2, 25 minute AMRAP
80 burpees
60 KBS (53/35)
40 single KB front rack lunges (50/35)
20/14 calorie ski
-One works one rests, partition evenly-

Cooldown + Midline: 800 m run into
2 sets of 25 glute bridges + 25 alternating v -ups