6.30.23 Workout of the Day

Friday 830

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Barbell
Strength
Bench Press
5x5

2023 CrossFit Semi-Final Wod
Minute 0:00-6:00, For max load:
800 m run into Max Snatch

-Rest 2 minutes then-

At the 8:00, For Time:
8 Power Snatch
800 m run

Interval
Team of 2, 6 RFT
20 Single DB Devils Press (50/35’s)
300 m run
400 m row
50 Airsquats

Run together, split all other reps evenly..