workout of the day

CROSSFIT IN TEAMS OF 2… AMRAP x 16 MINUTES*6 Unbroken Bear Complexes (Athlete Choice)**Max Cal Bike5 Unbroken Bear ComplexesMax Cal Bike4 Unbroken Bear ComplexesMax Cal

CROSSFIT SKILL EMOM x 5 MINUTES1 Strict Pull-Up or Dynamic Kip Swing+1 Pull-Up or Half Pull-Up+1 Chest to Bar or Pull-Ups (No Measure) WORKOUT 3

CROSSFIT SKILL ON AN 8:00 RUNNING CLOCK…Practice Jump Rope Skills* *Options:Double UndersTriple UndersCrossover Single Unders (No Measure) WORKOUT EMOM x 12 MINUTES*MIN 1+2 – AMRAP

CROSSFIT HURRICANE ON A 5:00 RUNNING CLOCK…*Max Cal Row -Rest 1:00- AMRAP x 5 MINUTES2-4-6-and so on…Push Press (115/75)Toes to Bar -Rest 1:00- ON A

CROSSFIT WODAPOLOZA23 WORKOUT 3 15-20-25 Cal RowWall Ball Shots 20/14Pull UpsBox Jump OversAlt DB Snatch 35/20*L + R = 1 rep 1:00 REST between rounds!

CROSSFIT STRENGTH 12-10-8-6-4*Deadlifts *Start Moderate and build past workout weight.(Score is Weight) WORKOUT 5 SETSCardio Choice*6 Deadlifts (315/205) -Rest 1:00 b/t each Set- *Cardio Choice

CROSSFIT IN TEAMS OF 2… AMRAP x 18 MINUTES4 DB Hang Power Clean & Jerk (Athlete Choice)4 Box Jump Overs (24/20)2 Muscle-Ups** *P1 will complete

CROSSFIT FOR TIME60/50 Cal Bike50 Back Rack Alt. Lunges (95/65)5 Rope Climbs50/40 Cal Bike40 Back Rack Alt. Lunges4 Rope Climbs40/30 Cal Bike30 Back Rack Alt.

CROSSFIT STRENGTH Overhead Squat for load:#1: 8 reps#2: 8 reps#3: 8 reps WORKOUT 3 ROUNDS FOR TIME400m Run21 Overhead Squats (75/55)12 Handstand Push-Ups (Score is

CROSSFIT STRENGTH EMOM x 8 MINUTES1 Power Clean *Start Light and build to Moderate+. (Score is Weight) WORKOUT 4 SETS10 Toes to Bar8 Hang Power