8.14.23 Workout of the Day

Congrats to these ladies on taking team 5th & 1st places respectively in Carolina CrossFit’s Famously Hot Showdown this weekend in Columbia, SC!

Barbell
Strength
Front Squat + Back Squat
6-6-4-4-2

Conditioning
4 sets
15 Double Dumbbell Snatch (2x50/35)
15 T2B
15 Box Jump (24/20)
15 GHD sit-ups
15/12 Calorie Echo Bike
Rest 2 minute after each set

Interval
Conditioning
AMRAP 8
Calorie Ski
KBS (53/35)
Rest 2 minutes
AMRAP 8
Calorie Row
Lateral burpees over rower
Rest 2 minutes
AMRAP 8
Wall walks
Strict pull-ups
Rest 2 minutes

For each AMRAP, climb ladder as high as possible ascending in reps of 3-6-9-12-15 etc.. Score = total reps