10.10.23 Workout of the Day

Happy Birthday Luke, Fall League Week 1

Golf Outing
CrossFit 843 9-Hole Golf Scramble Is this Saturday., Sign up with Martin at the gym & we will finalize teams.

Fall League Information
Week 2 workout is posted. Get with your team & strategize. Heats will begin 5:00 PM on Thursday. Any heat requests must be given to Martin or Amber by Tuesday. There will be no Thursday evening classes.

Barbell
Strength
5 sets of complex, building
1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch

Conditioning
AMRAP 15 Minutes
500/400 m Ski or Row
50 Double Unders
10 Sandbag Cleans (100/70)
25/18 Calorie Echo Bike or 400 m run
50 Double Unders
10 Sandbag Cleans (100/70)

Interval
Team Chipper, For Time
1 mile run - synch
2000/1600 m row - split
200 sit-ups - split
100 Burpee BJ overs (24/20) - split

Go in any order you like but must complete entire movement before moving to the next.