workout of the day

CROSSFIT STRENTGH *Based off of 90% of Heavy 1-RepBack Squat for load:3-4 Sets to build up to 70%1×3 @ 70%1×3 @ 80%1×3 @ 90% PUNCH

CROSSFIT SKILL ON A 10:00 RUNNING CLOCK…Practice Rope Climbs* *Focus on the J-Technique and specifically Knees to Elbow before clamping with feet. (No Measure) GRAB

CROSSFIT DOUBLE UP 28 ROUNDS FOR TIME*2 Bar Muscle-Ups4 DBL DB Alt. Front Rack Reverse Lunges (50/35)|(35/20)6 KB Swings (70/53)|(53/35)24 Double Unders *P1 starts a

CROSSFIT Back Squat for load:Warm Up To 65% then…1×5 @65%1×5 @75%1×5 @85% TARGET PRACTICE AMRAP x 16 MINUTES50 Air Squats400m Run25 Burpees To Target*200m Run

CROSSFIT CATCH A TIGER BY HIS TOE ON A 12:00 RUNNING CLOCK…90/72 Cal Row, 65/52c Bike40 Hand Release Push-Ups6 Rope ClimbsMax Toes to Bar in

CROSSFIT DEADLIFT Deadlift for load:Build to 65% then. . .1×5 @65%1×5 @75%1×5 @85% DEAD STRAIGHT HOMIE FOR TIME27-21-18Box Jumps (30/24)|(24/20)18-15-9Handstand Push-Ups9-6-3Deadlifts (315/205)|(225/155) (Score is Time)

CROSSFIT BENCH PRESS Bench Press for load:Warm up to 65% then1×5 @65%1×5 @75%1×5 @85% UP UP AND AWAY 4 SETSAMRAP x 3 MINUTES*12 Up-Downs10 s/a

CROSSFIT STRENGTH CONPLEX EVERY 1:30 x 7 SETS*2 Power Cleans+1 Jerk *Build up to a Moderate-Heavy weight. (Score is Weight) FINISH THE FORTY FOR TIME2:00

CROSSFIT MICKEY IN TEAMS OF 2… FOR TIME*40 Toes to Bar60/48 Cal Row, 44/34c Bike,40 Toes to Bar80 Alt. DB Power Snatch (50/35)|(35/20)60/48 Cal Row40

CROSSFIT STRENGTH ON A 21:00 RUNNING CLOCK…Deadlift for load:#1: 1 rep DOUBLE UP 12 ROUNDS FOR TIME3 Deadlifts (70% of 1-Rep Deadlift)20 Double Unders* *Increase