12.22.25 Workout of the Day

CrossFit 843 Ladies

Birthday(s)
Happy Birthday Rachel Nix

Christmas Week Schedule
Monday - Regular
Tuesday - Hybrid Engine Builder WOD
Wednesday - “12 Days of Christmas”
[Combined morning classes & 1230 PM]
Thursday - Closed
Friday - Regular
Saturday - Regular

Barbell
Strength
Back Squat
Max out! Hit 1 RM
[We will max out our Front Squat on Friday]

Conditioning
Open 19.4
3 rounds of:
10 snatches (95/65)
12 bar-facing burpees

Rest 3 minutes

3 rounds of:
10 bar muscle ups
12 bar-facing burpees

Time cap: 12 minutes

Interval
Conditioning
1000/800 m row or 800 m run
30 KBS (53/35)
30 KB Goblet Squat
30 Abmat Sit-ups
750/600 m row or 600 m run
30 KBS (53/35)
30 KB Goblet Squat
30 Abmat Sit-ups
500/400 m row or 400 m run
30 KBS (53/35)
30 KB Goblet Squat
30 Abmat Sit-ups
200/150 m row or 200 m run
30 KBS (53/35)
30 KB Goblet Squat
30 Abmat Sit-ups