6.26.23 Workout of the Day

Beach Bum Triathlon Crew

Birthday(s)
Happy Belated Birthday Sam Britt

CrossFit 843 Beach Day
This Saturday we will host a family beach day. All members must RSVP on whiteboard in lobby or with Amber by Wednesday 12 PM for headcount & for gate pass.

Barbell
1. Strength
Tempo Back Squat + Back Squat 5x6

2. CrossFit Semi-Finals Workout 2
3 sets
AMRAP 3
5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols (5 pistols on one leg at a time)
INTO
Max Burpees over box (30”/24”)
-Rest 1 minute between sets-

Interval
For total time (1:00 on/1:00 off)
100/75 Wall Balls
100 Bumper Abmat sit-ups
100 Single DB alternating power snatch
100/75 Calorie Echo Bike

IMPORTANT: Find weights with these movements that you can move with exceptional form & absolute range of motion. Let’s do this right today and reach the desired range.