9.25.19 Workout of the Day

Happy Birthday to “ Banker John,” one of the CrossFit 843 originals. 2016 Fall League

CrossFit

Conditioning
"Bar Crawl"
In Teams of 3:
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
   ... Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
  ... Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Midline + Cooldown: Coaches Choice

ICT

Conditioning
“Air Conditioning” from CFNE
On the 5:00 x 5 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row

-Score = slowest round

Midline: Coaches Choice