3.11.22 Workout of the Day

830 AM

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

2022 Open Information
The final week of the starts today. Those athletes that can not make the Friday class will have the opportunity to complete The Open during Sunday open gym or may restest Monday. 

Box Brief
-Free CrossFit 843 car decals are in the lobby.
-Limited number of St. Patrick Day shirts are in the lobby. Proceeds go to Lowcountry Strong Foundation.

Barbell
Open 22.3
For time [12 minute cap]
21 pull-ups
42 double unders
21 thrusters (weight 1)
18 chest 2 bar
36 double unders
18 thrusters (weight 2)
15 bar muscle ups
30 double unders
15 thrusters. (Weight 3)

Women weight: 65,75,85
Men weight: 95,115,135

Interval
4 sets for max reps [32 minutes]
AMRAP 3
500/400 m row
Max single DB alternating plank rows (50/35)
Rest 1 minute
AMRAP 3
400 m run or 25/18 bike or ski
Max single DB Thrusters (50/35)
Rest 1 minute

Midline
3 quality sets [8 minutes]
20 alternating toe touches
20 DB glute bridges