2.2.22 Workout of the Day

530 AM Interval crew

Box Brief
Our CrossFit 843 Inaugural Steak Night with the Boyz this Thursday at 645 PM at the Pearl is sold out. Those members that still would like to join, please see Martin.

February Challenge(s)
The goal for this month is to complete each of options ideally 2x per week before or after class.
-100 calorie machine/1 mile run
-Max unbroken bar hang, build to over a minute.
-Stretch 10 minutes. RomWod has a 14 day free trial.

Barbell
Strength: Deadlift
On the every 1:00
6X3 @ 75%
1X3+ @ 75%

Team “Holleyman” AMRAP
In teams of 2 complete 25 minute AMRAP
5 wall balls (20/14)
3 HSPU
1 Power Clean (225/155)

Athletes complete full round of the triplet. One works, one rests. Score= total team rounds.

Interval
Conditioning
AMRAP 4
15 Double DB Box Step overs (24/20)
15 Double DB Deadlifts (50/35’s)
Max calorie Echo Bike/Ski
Rest 2
AMRAP 4
15 Double DB Box Step overs (24/20)
15 Double DB front squats (50/35’s)
Max calorie Echo Bike/Ski
Rest 2
AMRAP 4
15 Double DB Box Step overs (24/20)
15 Double DB Hang power cleans (50/35’s)
Max calorie Echo Bike/Ski
Rest 2
AMRAP 4
15 Double DB Box Step overs (24/20)
15 Double DB Hang C&J (50/35’s)
Max calorie Echo Bike/Ski
Rest 2

Midline +Cooldown [20 minutes]
20 T2B + 200 m run
40 GHD sit-ups/weighted abmat sit-ups + 400 m run
60 sit-ups + 600 m run