3.15.22 Workout of the Day

415 family

Birthday(s)
Happy Birthday Heather Hinshelwood

Box Brief
-Free CrossFit 843 car decals are in the lobby.
-Limited number of St. Patrick Day shirts are in the lobby. Proceeds go to Lowcountry Strong Foundation.

Barbell
Strength: Bench Press [12 minute window]
A) Build to a heavy set of 5 then
B) 1X5 @ 90% of heavy 5
C) 1X5 @ 80% of heavy 5

Conditioning, For Time, team of 2
120 deadlifts (135/95)
100 hang power cleans
80 shoulder to overhead

-After every set, complete 400 m run together. Partition reps evenly. Machine subs will be listed on the whiteboard. -

Interval
In teams of 2, for time complete [40 min cap]
1 mile run
Directly into
10 rounds of rounds of
20 Hang power cleans (50/35’s)
50 DUBS
Directly into
1 mile run
-Run together, partition reps evenly. Machine subs listed on whiteboard.-