workout of the day

CROSSFIT IN TEAMS OF 2… AMRAP x 36 MINUTES*500/400m Row200m Run50 Sumo Deadlift High Pulls (75/55)|(65/45)500/400m Row200m Run50 Back Rack Lunges500/400m Row200m Run50 Russian KB

CROSSFIT ANNIE 50-40-30-20-10 reps for time of:• Double-Unders• Sit-ups -Rest 2:00 b/t Part 1 & Part 2- ANNIE Workout is to be performed on a

CROSSFIT FREEDOM AMRAP x 16 MINUTES1:00 Cardio Choice8/8 KB/DB Snatch (Athlete Choice, Moderate)100m OH Walk*20 Alt. KB/DB Horn Taps *Switch Arms at 50m. (No Measure)

CROSSFIT STRENGTH Power Clean for load:#1: 3 reps THE HILLS HAVE THIGHS EMOM x 24 MINUTESMIN 1 – Complete 1 Round*MIN 2 – Max Cal

CROSSFIT STRENGTH PUSH JERKS FROM RACK6 X 3 EVERY 1:30 FEET UP FOR TIME50 Burpees Immediately Into… 8 ROUNDS5 Handstand Push-Ups*7 Back Squats (115/75)|(75/55) Immediately

CROSSFIT PARALEL PARKING AMRAP x 12 MINUTES12 Chest to Bar Pull-Ups36 Double Unders100m Run -Rest 2:00- AMRAP x 6 MINUTES6 Pull-Ups18 Double Unders50m Run (Score

CROSSFIT FIGHT GONE BAD 3 ROUNDS FOR MAX REPS1:00 Wall Ball (20/14)|(14/10)1:00 Sumo Deadlift High Pull (75/55)|(45/35)1:00 Box Jump (20)1:00 Push Press1:00 Row for Cals

CROSSFIT SKILL EMOM x 6 MINUTESPractice one of below Pulling Options… Option 1:2 Hips to Bar + 1 Bar Muscle-Up Or… Option 2:2 Dynamic Kip

CROSSFIT EXTENDED WARM UP ON A 8:00 RUNNING CLOCK…Build up to Workout Weights for Shoulder to Overhead* *Barbell comes from floor. WORLD ON MY SHOULDERS

CROSSFIT KEEP CLIMBING FOR TIME*200 Russian KB Swings (70/53)|(53/35)150 Sit-Ups100/80 Cal Bike15 Rope Climbs *Partition as needed to complete all reps. (Score is Time) POST