12.13.21 Workout of the Day

CrossFIt 843 Buffalo Run Crew

Birthday
Happy Belated Birthday Emily

Save the Date
CrossFit 843 Dress to Impress Christmas Party , Saturday, December 18th at Poseidon. Sign up sheet will be posted this week.

Barbell
Skills: 4 sets for quality
40 DUBS
2 minute machine/ 400 m run
10 single DB OHS
-Alternate arms every 2 sets-

Conditioning
“Weapon of Choice”
30 Power Snatch (135/95)
2000 m row/ 1 mile run
100’Wall Balls (20/14)

Interval
AMRAP 4 X 4 sets
ODD: 400 m run or 25/18 ski or bike
Remaining time max rounds of
12 KBS (53/35)
6 Hand Release Push Ups
Rest 1 minute
EVEN: 400 m run or 25/18 ski or bike
Remaining time max rounds of
12 KB front rack step outs (53/35)
6 Hand Release Push Ups
Rest 1 minute