4.3.20 Workout of the Day

Box Brief

A sincere and special thanks to all the active members who have made the sacrifice to continue to pay your monthly dues and support this little local business many of us call home. Please copy and paste the link below for the message. Thank you.
https://www.facebook.com/CrossFit843/videos/563265377631242/

8 AM Facebook LIVE stream workout on Members-Only Page.

RED Friday’s. Wherever you train today, wear your RED & Remember Everyone Deployed.

CrossFit

 With Equipment

Tabata x 2
Goblet Squats
Burpees
Sit-ups
Single Arm Dumbbell Snatches

Stay on each station for the entire 4 minute Tabata. Rest 1 minute then rotate to the next station. Complete this cycle 2 times through. Scoring will be total reps.

Without Equipment

Tabata x2
Odd-Object Squats
Burpees
Sit-ups
Single Odd-Object Ground to Shoulder

Stay on each station for the entire 4 minute Tabata. Rest 1 minute then rotate to the next station. Complete this cycle 2 times through. Scoring will be total reps.

Cardio

15 x 200 m sprints
Rest :30 after every sprint
Rest 1 minute after every 5th sprint.
Every 5th sprint all out !