3.16.22 Workout of the Day

830 AM

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: Front Squat [12 minute window]
A) Build to a heavy set of 5 then
B) 1X5 @ 90% of heavy 5
C) 1X5 @ 80% of heavy 5

Benchmark “Bergeron Beep Test”
Every minute for as long as possible
7 Thrusters (75/55)
7 pull-ups
7 burpees

Midline: 8 minutes for efficiency (:40/:20)
Min 1: hollow body rocks
Min 2: abmat sit-ups

Interval
In teams of two with only one person working at a time, complete 35 minute AMRAP climbing ladder as high as possible
10 Burpee box jump overs + 20/15 calorie machine+ 300 m run
15 Burpee box jump overs + 20/15 calorie machine+ 300 m run
20 Burpee box jump overs + 20/15 calorie machine+ 300 m run

[Add 5 reps each round, partition evenly, run together.]