3.24.21 Workout of the Day

615 PM crew 💥💥💥

Birthdays
Happy Birthday Ellen

CrossFit 843 Blood Drive
Our CrossFIt 843 Community Challenge Blood Drive is this Saturday. All donors will receive a $20 Gift Card. Please sign up on on website page link or in person at the gym.

Sign-ins
Please continue to sign in as this helps us coaches prep for class & for social distance protocol.

Barbell
Handstand walk
On the minute x 10 (::30/:30) 5 rounds
Min 1: handstand walk
Min 2: recovery row

Conditioning, “Diabolical” For Time
250 m row, 21 Deadlift (225/155)
250 m row, 21 strict HSPU
250 m row, 15 Deadlift (225/155)
250 m row, 15 strict HSPU
250 m row, 9 Deadlift (225/155)
250 m row, 9 strict HSPU

Run substitute=200 meters.

Interval
Gymnastic Skill Work
On the minute x 8 (:30/:30)
Min 1: push-ups (to box)
Min 2: T2B/ knees raises/ in & outs (on box.)

Interval
Conditioning, For Time
50 single DB front rack lunges (50/35)
40 single DB Box step ups (50/35)
30 v-ups
20/15 calorie bike or ski
1 mile run
20/15 calorie bike or ski
30 v-ups
40 single DB Box step ups
50 single DB front rack lunges (50/35)

-Please modify the load for your DB accordingly with this volume as form is MOST important. If you can not reach full range of motion under load, modify the lunges & step ups to bodyweight. -