9.8.23 Workout of the Day

Friday 830 AM

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Box Brief
Fall League Dates
Draft: Sept 28 (Thursday night) Event Dates: Oct 5,12,19,26 (Thursday nights)

Banners
Any business owner that would us to hang a banner free of charge please get them to us within the next 2 weeks. Great free marketing tool to be hung prior to Fall League. Contact Martin for Julie James’s information for all your sign print & banners needs.

Golf Outing
CrossFit 843 Annual 9-Hole Golf Outing at Old South coming soon. More information to follow next week.

Barbell
Strength
Strict Press
5-4-3-2-1-10-10

Conditioning
For Time
18-15-12
Echo Bike Calories
Thrusters
Round 1: 18 @ (95/65)
Round 2: 15 @ (115/85)
Round 3: 12 @ (135/95)
-Then-
66-foot overhead walking lunge (135/95)

Interval
40 minute AMRAP (1:00 on / 1:00 off)
40 HRPU
40 KB SDHP (53/35)
40 Single object step up (24/20”)
40/30 Calorie Row

Each round is worth 160/150 reps. Cyle through this until the 40 minutes is complete..