workout of the day

CROSSFIT STRENGTH Back Squat for load:#1: 8 reps#2: 8 reps#3: 8 reps WORKOUT REDWOOD FOR TIME30 Back Squats (155/105)150 Double Unders30 Back Squats (Score is

CROSSFIT SKILL 3 SETS FOR QUALITY*3-5 Bottom to Half Pull-Ups3-5 Top to Half Pull-Up3-5 Full Strict Pull-Up of Choice**-Quick Rest Before-15 Slow Straight Arm Banded

CROSSFIT STRENGTH Shoulder Press for load:#1: 8 reps#2: 8 reps#3: 8 reps WORKOUT 3 ROUNDS FOR TIME500/400m Row20 Hand Release Push-Ups10 Shoulder to Overhead (185/135)250/200m

CROSSFIT STRENGTH Deadlift for load:#1: 8 reps#2: 8 reps#3: 8 reps WORKOUT AMRAP x 15 MINUTES15 Up-Downs to Target*10 Toes to Bar10 Deadlifts (135/95)5 Hang

CROSSFIT STRENGTH EMOM x 12 MINUTES*MIN 1 – :30 Wall HS HoldMIN 2 – :30 Deficit Push-UpsMIN 3 – EZ Cardio (Score is Reps of

CROSSFIT IN TEAMS OF 2…AMRAP x 21 MINUTES*30 Cal Row20 Burpees Over Rower10 Power Cleans (155/105) *P1 works while P2 Rests. Split work as needed.

CROSSFIT SKILL 1.) 2 SETS3-5 Scap Depressions + Retractions-Into-3-5 Beat Kip Swings* -Rest As Needed b/t Sets- *:01 Pause in Hollow + :01 Pause in

CROSSFIT STRENGTH Deadlift for load:#1: 2 reps “ROSIE THE RIVETER” EMOM x 18 MINUTESMIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-UpsMIN 2

CROSSFIT SKILL ON A 10:00 RUNNING CLOCK…Rope Climb Practice* *Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand

CROSSFIT SNATCH Power Snatch for load:#1: 1 rep “ANNIEBEL” FOR TIME*50-40-30-20-10Double UndersSit-Ups *After each full round complete 6 Power Snatches (135/95). The workout ends with