workout of the day

CROSSFIT 1.) STRENGTH (ALL) — 5-5-5-5* Bench Press 2.) 1 Max Rep Set (70% of Heaviest 5)* *Athlete will complete as many unbroken reps as

CROSSFIT STRENGTH EMOM x 10 MINUTES*1 Power Snatch+1 Hang Power Snatch *Start Light and build to Moderate+. (Score is Weight) WORKOUT 2 SETS2-3-4-3-2Power Snatch*5-10-15-10-5Handstand Push-Ups

CROSSFIT EVERY 4:00 x 5 SETS30 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)25 Sit-UpsMax Cal Bike in Time Remaining… -Rest 1:00 b/t Sets- (Score

CROSSFIT CINDY AMRAP 20 minutes of: FINISHER 4 SETS (:40 ON/ :20 OFF) MOVT 1 – Single DB Overhead HoldMOVT 2 – Single DB Gun

CROSSFIT SKILL EMOM x 12 MINUTESMIN 1 – :40 Jump Rope Practice*MIN 2 – 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front

CROSSFIT STRENGTH Overhead Squat for load:#1: 6 reps#2: 6 reps#3: 6 reps WORKOUT EMOM x 16 MINUTESMIN 1+2 – 250/200m Row + 20 Toes to

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