workout of the day

CROSSFIT EXTENDED WARM UP EVERY 4:00 x 3 SETS6-8 Reps of Pistol Options*3 Front Squats**1-3 Bar Muscle-Ups or Strict Pull-Ups -EZ Bike in Time Remaining-

CROSSFIT IN TEAMS OF 2… AMRAP x 25 MINUTES*1000m Row100 Box Jumps (Athlete Choice)100 Sit-Ups *P1 works while P2 rests. Must switch row every 250m.

CROSSFIT STRENGTH ON A 10:00 RUNNING CLOCK…Build to a Moderate 3-Rep Hang Squat Clean Thruster (Score is Weight) WORKOUT SHAMROCK SHAKE 10 SETS FOR TIME3

CROSSFIT WORKOUT 3 ROUNDS FOR QUALITY2:00 Cardio Choice5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)20 Banded Tricep Push-Downs10

CROSSFIT WORKOUT ON A 22:00 RUNNING CLOCK…*40 Ring Muscle-Ups60 Deadlifts (225/155)80/60 Cal Bike240 Double Unders *Partition as needed. Can start and mix movements in any

CROSSFIT STRENGTH 4 SETS1 Push Press+2 Push Jerk *Start Moderate and build to/past heaviest workout weight. (Score is Weight) WORKOUT EMOM x 6 MINUTESMIN 1

CROSSFIT STRENGTH Back Squat for load:#1: 2 reps WORKOUT AMRAP x 12 MINUTES400m Run15 KB Goblet Squats (70/53)10 Russian KB Swings* *Option for Full ‘American’

CROSSFIT PARTNER WORKOUT IN TEAMS OF 2… FOR TIME*100 Handstand Push-Ups120 Power Snatches (Athlete Choice, Light-Mod)160/130 Cal Bike *Partition and split work as needed. P1

CROSSFIT STRENGTH Front Squat for load:#1: 2 reps WAVE RUNNER FOR TIME7-5-3-5-3-1-3-2-1Front Squats (225/155)12-8-4-12-8-4-12-8-4Toes to Bar (Score is Time) COOL DOWN FOR QUALITY1:00/1:00 Empty Barbell

CROSSFIT WORKOUT AMRAP x 17 MINUTES200m Run6 Box Jumps (24/20)*14 Alt. DB Hang Power Clean (50/35) *Increase Box Jumps by 4 reps each round. Mandatory