10.14.20 Workout of the Day

Britney, Kathleen, Katie

Box Brief
On Thursday, we will be hosting the LIVE Fittest of the Coast Workout 3 from our gym. Festivities start at 630 PM, BYOB, with our first live heat of 4 athletes starting 7:15. We will have 3 heats to follow at 7:40, 8:00 & 8:20. Our 4:15,5:15 & 6:15 classes will be non-led on the opposite side of the gym. Everyone please wear PINK 💕, supporting the Fight Against Breast Cancer. All CrossFit 843 members are encouraged come on out & support their fellow athletes.

Barbell
1.Conditioning
5 RFT of
400 m run
15 front squats (95/65)

2.Gymnastic Stamina:
On the every 2 minutes x 4 sets
10/8 calorie bike or ski
Remaining time Gymnastic skill of choice
-rest 1 minute between sets-

Interval
Benchmark “Christine.. ish”
On the every 5 minutes X 5 rounds
500/400 m row or 400 m run
12 Double DB / KB DL (50/35’s)
21 Box jumps (24/20)
-Score = slowest round-

Midline
3 sets for efficiency
15 DB good morning (35/20)
20 DB glute bridges
25 DB sit-ups