4.1.19 Workout of the Day

CrossFit 843 Inaugural Golf Outing, Saturday

Christian, Eric, John, Matt,

Box Brief:

Today is the start of a new month. Our March 20+ check in's "Committed Club" list of athletes and FREE month winner will be posted tomorrow. Please continue to sign in for your chance to win a free month.

CrossFit

1.Pausing Back Squat 5 Sets of 3: Set #1 - 65% of estimated 1RM Set #2 - 70% Sets #3, 4, 5 - 75%

1st Squat - Pause for 3s in bottom. 2nd + 3rd Squat - No pause. Rest as needed between sets.

2.Conditioning "Run and Gun" 3 Rounds: 400 Meter Run 30 Wallballs (20/14) 400 Meter Run 30 DB Hang Clean and Jerks (50/35)

ICT

1.Conditioning 3 Rounds: 400 Meter Run 30/24 calorie row 400 Meter Run 30 burpees to 6 inch target