12.12.23 Workout of the Day

Happy Birthday Emily from your Monday PM class.

Box Brief
CrossFit 843 Winter Hoodies
All hoodies & pullovers must be pre-ordered by 12/13. Information & signup is on gym whiteboard.

Dress To Impress Holiday Party
Our Annual Holiday Party is at Poseidon, Friday Dec.15th. All information can be found on our Instagram. Sign up on gym whiteboard to RSVP.

Barbell
Strength
Deadlift
8-6-4-4

Conditioning
Team of 2, 4 sets
30/24 Calorie Ski or Bike
INTO
4 alternating rounds of DB “DT”

1 Round of DB “DT”
12 DL
9 HPC
6 S2OH

-One works, one rests, athlete completes full round of DT.

Interval
Conditioning
Team of 2 for time:
250 Box Jumps - split
Starting with and on the very 2:00 complete
20 Synchro KBS (53/35) [synch is at top]

INTO

200/160 Calorie Row - split
On the every 2:00 complete
20 Syncho squats to med ball [synch is at top]

[Scale:15 KBS & 15 Squats.]

-The Wednesday Interval wod will be a variation of the Barbell wod today.-