3.08.22 Workout of the Day

415 PM

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
Strength: Push Jerk [12 minute window]
A) Build to a heavy set of 10, then
B) 1X10 @ 90% of heavy 10
C) 1X10 @ 80% of heavy 10

Conditioning: “Downfall”
For Time
800 m run
60 box jumps overs (24/20)
40 Double DB push jerks (50/35)
200 m double DB farmers carry (50/35’s)

Interval
For time
30 Double KB DL (53/35)
400 m run
30 v-ups
400 m run
30 KBS (53/35)
400 m run
30 v-ups
400 m run
30 KBS (53/35)
400 m run
30 v-ups
400 m run
30 KBS (53/35)
400 m run
30 Double KB DL (53/35)

This is a variation of the annual WOD for RET workout we complete at CTF on Hilton Head yearly.