workout of the day

CROSSFIT PARTNER WORKOUT IN TEAMS OF 2… 60 ROUNDS FOR TIME*5 Wall Balls (20/14)|(14/10)3 Handstand Push-Ups1 Power Clean (225/155)|(155/105) *P1 starts a full round while

CROSSFIT TRIPLE THREAT 3 SETS500/400m Row400m Run20 Burpees Over Rower -Rest 2:00 b/t Sets- (Score is Slowest Set) STRENGTH Bench Press for load:#1: 5 reps

CROSSFIT STRENGTH 6 SETS*1 Hang Squat Snatch+1 Snatch *Start Light-Moderate and build to Moderate-Heavy. -Rest As Needed b/t Sets- (Score is Weight) SNATCH DOWN UNDER

CROSSFIT SKILL EMOM x 12 MINUTESMIN 1 – 7 Wide Grip Pull-UpsMIN 2 – :45 Kneeling Banded Pull-Downs*MIN 3 – :45 EZ Cardio Choice *Think

CROSSFIT STRENGTH Deadlift for load:4 X 5 reps ELF ON THE SHELF 6 SETS7 Deadlifts (255/175)|(175/115)15/12 Cal Bike -Rest 1:30 b/t Sets- (Score is Slowest

CROSSFIT STRENGTH Back Squat for load:4X 5 reps TRICIP DOMINATE PUSH UPS4 X 15 GLOW BALLS EMOM x 20 MINUTESMIN 1&2 – AMRAP of…8 Burpees

CROSSFIT IN TEAMS OF 2… 4 ROUNDS FOR TIME*400m Run50 Russian KB Swings (53/35)|(35/26)50 Sit-Ups *Both partners will run together. Split all over work as

CROSSFIT STRENGTH EVERY 1:30 x 6 SETS*1 Power Clean 2 Hang Power Cleans *Start Light and build past workout weight. (Score is Weight) ELIZA –

CROSSFIT STRENGTH Back Squat for load:5-4-3-2* SPRINT 4 SETS FOR TIME15 Thrusters (75/55)|(65/45)30 Double Unders100m Run -Rest 2:00 b/t Sets- (Score is Slowest Set) SPARK

CROSSFIT RICKY BOBBY EMOM x 20 MINUTESMIN 1 – 15 BurpeesMIN 2 – 25 Sit-UpsMIN 3 – 15/12 Cal Row*MIN 4 – Rest *Each ‘Round’