12.13.13 Workout of the Day

Congrats to Amber on her 1st place 30K finish from Maria & the 715 AM crew.

Box Brief
CrossFit 843 Winter Hoodies
All hoodies & pullovers must be pre-ordered by today. Information & signup is on gym whiteboard.

Dress To Impress Holiday Party
Our Annual Holiday Party is at Poseidon, this Friday Dec.15th. All information can be found on our Instagram. Sign up on gym whiteboard to RSVP.

Barbell
Strength
Front Squat
1-1-1

Conditioning
2 sets
Row
300 m row @ 90% effort
300 m row @ 70%
300 m row @ 80%
300 m row @ 95%
-rest 3 minutes-
Run
300 m run @ 90% effort
300 m run @ 70%
300 m run @ 80%
300 m run @ 95%
-rest 3 minutes-

Interval
Team of 2, 6 sets
400 m - together
INTO
4 alternating rounds of DB “DT”

1 Round of DB “DT”
12 DL (50/35’s)
9 HPC
6 S2OH

-Run together, then athlete completes full round of DT. One works, one rests.