workout of the day

CROSSFIT BRUTUS BEEFCAKE IN TEAMS OF 2… AMRAP x 24 MINUTES*25 Double Unders15 Russian KB Swings (53/35)|(35/26)5 Strict Ring Dips *P1 completes 1 full round

CROSSFIT STRENGTH Overhead Squat for load:#1: 5 reps#2: 5 reps#3: 5 reps COOL HAND LUKE 7 ROUNDS FOR TIME7 Overhead Squats (115/75)|(75/55)7 Bar Facing Burpees7

CROSSFIT STRENGTH Deadlift for load:*Based off of 90% of Heavy 1-Rep1×5 @ 75%1×3 @ 85%1×1+ @ 95% CHRISTINE 3 ROUNDS FOR TIME500/400m Row, 24/18C BIKE12

CROSSFIT POPEYE 4 SETSON A 5:30 RUNNING CLOCK…10 No Push-Up Renegade Row (50’s/35’s)|(35/20)15 DB Push Press50m DB Farmer Carry5 Rope Climbs -Rest Remainder of Time-

CROSSFIT Back Squat for load:*Based off of 90% of Heavy 1-Rep1×5 @ 75%1×3 @ 85%1×1+ @ 95% RUN LITTLE CINDY AMRAP x 15 MINUTES*5 Pull-Ups10

CROSSFIT Bench Press for load:*Based off of 90% of Heavy 1-Rep1×5 @ 75%1×3 @ 85%1×1+ @ 95 REVERSE IT AMRAP x 6 MINUTES10 Alt. Front

CROSSFIT JERK CHICKEN W/PARTNER IN TEAMS OF 2… AMRAP x 24 MINUTES*30 Wall Balls (20/14)|(14/10)20 Push Jerks (155/105)|(115/75)30 Chest to Bar Pull-Ups *P1 works while

CROSSFIT DEADLIFT *Based off of 90% of Heavy 1-RepDeadlift for load:1×3 @ 70%1×3 @ 80%1×3 @ 90% JUMP OF DEATH FOR TIME35/28 Cal Bike, 48/38C

CROSSFIT BENCH PRESS *Based off of 90% of Heavy 1-RepBench Press for load:1×3 @ 70%1×3 @ 80%1×3 @ 90% TWIST AND SHOUT IN TEAM OF

CROSSFIT STRENGTH EVERY 1:30 x 5 SETS*1 Hang Power Snatch+1 Power Snatch *Start Light-Moderate and build up to a Moderate-Heavy weight. (Score is Weight) PACK