12.8.21 Workout of the Day

615 PM crew

December Challenge
Run 1 mile or complete 100 sit-ups per day, before or after class. The goal is to keep you all engaged throughout this holiday month with simplistic movements that can be done anywhere, anytime.

Sweatshirts
Pre-Order signup sheet for sweatshirts is posted on the gym whiteboard. Order deadline is Today, December 8th, 930 AM for pre-Christmas arrival. Any questions please see Amber.

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

Barbell
Strength: Deadlift [10 minutes]
On the every 1:30
1x5 @ 50% of 1 RM
1x3 @ 60% of 1 RM
1x1 @ 70% of 1 RM
1 max sets at 75% of 1 RM

Conditioning: “Sneaky 7’s”
7 RFT
7 Box Jumps (30/24)
7 Power Cleans (135/95)
7 T2B
7 Front Squats (135/95)
7 bar-facing burpees
7 Push Jerk (135/95)
7 C2B

Interval
A. 10 minute AMRAP
2.2.4.4.6.6.etc
Burpee
Calorie bike
Rest 2 minutes
B. 10 minute AMRAP
2.2.4.4.6.6..etc
Double DB Front Rack Lunge (35/20’s)
Calorie row
Rest 2 minutes
C. 10 minute AMRAP
2.4.6. etc
Wall Ball (14/10)
100 m sprint
Rest 2 minutes

-Stagger stations & rotate after each AMRAP.-