12.3.21 Workout of the Day

830 AM fellas

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

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.

Sweatshirts
Pre-Order signup sheet for sweatshirts is posted on the gym whiteboard. Order deadline is Wednesday, December 8th for pre-Christmas arrival. Any questions please see Amber.

Save the Date
CrossFit 843 Dress to Impress Christmas Party , December 18th at Poseidon. Sign up sheet will be posted the week prior to the party.

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

Conditioning
“Dead Inside” For Time
55 Deadlift (225/155)
55 T2B
55 Box Jump Overs (24/20)
55 HSPU

Interval
Teams of 2, 35 minute AMRAP
30 Double DB DL (50/35’s)
300 m run
30 Double DB hang power clean
300 m run
30 push jerk
300 m run
30 calorie bike/ski
300 m run
-Run together, partition reps evenly-

-Single DB option also available-