3.14.22 Workout of the Day

840 AM ladies

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: Power Clean [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 [25 min cap]
50 Power Cleans (155/105)
300 DUBS
1 mile run

Interval
Every 5 minutes, for 40 minutes (8 rounds):
400 m run or 25/18 cal ski or bike.
20 abmat sit-ups
15 Double Object Deadlifts (50/35’s)
10 single DB alternating hang snatch (50/35)

-Goal is to complete each round in 4:00 minutes or less. Please modify to 300 m run or 20/14 calorie ski/ bike if need to achieve this. Alternate run & machine every round.-