12.10.21 Workout of the Day

830 AM ladies

Birthday(s)
Happy Birthday Chris Hamel

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

December Challenge
Run 1 mile or complete 100 sit-ups per day, before or after class. The goal is to keep you all engaged throughout this holiday month with simplistic movements that can be done anywhere, anytime.

Save the Date
CrossFit 843 Dress to Impress Christmas Party , December 18th at Poseidon. Sign up sheet will be posted the week prior to the party.

Barbell
Strength: Squat Snatch.
In a 20 minute window complete
3-3-3-2-2-1-1- heavy single
Percentages will be listed in whiteboard.

Conditioning
“Diane” For Time
21-15-9
Deadlift (225/155)
HSPU

Interval
Conditioning: “Sneaky 7’s” {32 min cap}
7 RFT
7 Box Jump Overs (30/24)
7 Double DB Power Cleans (50/35’s)
7 T2B/ 14 sit-ups
7 Double DB Front Squats (50/35’s)
7 calorie ski or bike / 200 m sprint
7 Double DB Push Jerk (50/35’s)
7 pull-ups / 7 ring rows

This workout was completed on the Barbell side on Wednesday. Each DB movement is followed by a gymnastic movement which makes this workout extremely challenging & complimentary. The goal is to maintain (if possible) 4:00 minute rounds. Good luck & go get it!