11.14.22 Workout of the Day

Big weekend for the gym. Congratulations to Mr. & Mrs. Busskohl on tying the knot, Adam & Alexis on their gym engagement, our CrossFit 843 coaches on highering their education by completing their L2 Certification & Happy Birthday to our favorite Twinners! Going to be a great week!

Barbell
Back Squat
10x2

Conditioning
2 sets for time of:
2 rounds
50 foot front rack walking lunge (50/35’s)
50 DUBS
50 foot HS Hold
50 DUBS
Rest 2 minutes after the set

Interval
5 RFT
20/15 Calorie Row
20 KBS (53/35)
20 GHD situps/ strict (no-arm0 ambit situps
20/15 Calorie Ski or Bike

Accessory Finisher
4 sets for quality (:40/:20)
Plank
Hollow Body Hold
Tempo KB Deadlift (3 second down, explode up)