4.28.26 Workout of the Day

We honor the life & legacy of Roberts Vaux, who passed away this weekend. His decades of leadership & professionalism helped shape Bluffton in monumental ways. 14 years ago, he believed in this little fitness idea & because of that, CrossFit 843 is what it is today. We are forever grateful for his guidance, support, & lasting impact on our community. Our thoughts & prayers are with the Vaux family.

Barbell
Strength
Back Squat
10-8-6-4-6-8-10

Conditioning
For Time
Option 1: Team of 2, 2 RFT
50 Double Dumbbell Burpee Deadlift (2x35/25)
50/40 Calorie Ski
50 Double Dumbbell Snatch (2x35/25)
50/40 Calorie Ski
50 Double Dumbbell Devils Press (2x35/25)

-One works, one rests, split reps evenly.-

Option 2: Individual
Split reps in half, rest 3 minute b/t sets.

This will be the Interval workout WOD for Wednesday.

Interval
For Time
50-40-30-20-10
Calorie Row (Females: 42-34-26-16-8)
Box Jump Overs (24/20)
Abmat Sit-ups

-After each set complete 5 Wall Walks-

Core Finisher
3 sets for quality
I:00 Plank on forearms
15 GHD hip extensions
30 second hollow hold

Cooldown
800 m jog