8.6.25 Workout of the Day

Happy Birthday “Otter!” THE original 1230 PM staple for the past 12 years. Some come & some go but super thankful for Otter & everyone who has continued to stick with us through this CrossFit journey! Thank you & Happy Birthday bro!

Barbell
Conditioning
Option 1: Individual
3 Rounds
8 Toes to Bar
8 Deadlifts (185/125)
25ft Handstand Walk
into
2 Rounds
12 Toes to Bar
12 Deadlifts (185/125)
25ft Handstand Walk
into
16 Ring Muscle Ups

Strength (Accessory)
Low Bar Back Squats
8-8-8-8

Option 2: Partner
Double the reps, split everything in half, one works, one rests.

Interval
Conditioning
Option 1: Individual
6 RFT
300 m run
20 DB Bench Press (50/35’s)
10 Strict pull-ups
-Rest 2:00 min-

Option 2: Partner
6 RFT
300 m run
40 DB Bench Press (50/35’s)
20 Strict pull-ups

-Run together, partition reps evenly-

Cooldown + Midline
10/8 Calorie ski
20 flutter kicks (L+R = 1)
30 alternating v-ups