9.8.20 Workout Of Day

Yesterday, we recognized our #montagepalmettobluff “Hotshots.” These members of #crossfit843, along with 600 other #bluffton Montage employees achieved a Forbes 5-star rating ⭐️⭐️⭐️⭐️⭐️ last week, one of only 89 hotels in the country & only one of 220 worldwide. This 4-year journey that started in September 2016 would not have been made if not for their work ethic & relentless perseverance. So next time you see one of these athletes, or any #palmettobluff employee, thank them for their (behind the scenes) hard work, service & dedication to excellence. Congratulations!

Barbell
Conditioning
“Born to Run”
400 m run + 21 bar facing burpees
400 m run + 15 burpees
400 m run + 9 burpees
200 m run + 9 Power Snatch (115/85)
200 m run + 15 Power Snatch
200 m run +21 Power Snatch
-20 minute cap-

Midline:
21-18-15-12
GHD
-5 inch worms after every set-

Interval
Conditioning
3 cycles through of
A. 4 minute AMRAP
400 m run or 500/400 m ski or row
20 alternating DB Hang Power Cleans (50/35)
Max abmat sit-ups
-rest 2 minutes-

B.4 minute AMRAP
400 m run or 500/400 m ski or row
20 burpees
Max abmat sit-ups
-rest 2 minutes-

Midline:
40-30-20-10
Shoulder taps (lf+rt=1 rep)
-5 inch worms after every set-