workout of the day

CROSSFIT WORKOUT10-15-20-15-10Chest to Bar Pull-UpsKB Goblet Squats (70/53)|(53/35) (Score is Time) FINISHER 3 ROUNDS FOR QUALITY7/7 Plate Around the World (Athlete Choice)14 Superman Rocks14 DeadBugs

CROSSFIT SUPER SET 3 SETS8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)15 Slow Banded Good mornings 5 ROUNDS FOR TIME15 Deadlifts (225/155)|(155/105)25 Sit-Ups35 Double Unders* *Option

CrossFit Friends & Family Day Workout In Teams of 2 or 3 12 Minute AMRAP20 Toes to Bar20 Hang Power Clean + Push Press200m Run

CrossFit Strength Clean for load:  #1: 1 rep Metcon “The Chief” Max rounds in 3 minutes of: • 135 pound Power cleans, 3 reps •

CrossFit Skill EMOM x 8 MINUTES MIN 1 –  4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar MIN 2 – :40

CrossFit Metcon EVERY 5:00 x 5 SETS* 20 Russian KB Swings (70/53)|(53/35) 20 Alt. Goblet Reverse Lunges 30/25 Cal Bike  Spark Skill 3 SETS FOR

CrossFit Strength ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Front Squat + 1 Thruster + 1 Push Press Metcon FOR TIME

CrossFit Metcon AMRAP x 12 MINUTES 12 Sumo Deadlift High Pull (95/65)|(65/45) 12 Strict Ring or Box Dips 100m Run* *Run increases by 100m each

ALL CLASSESBEACH WOD @ 9:30 Crabby’s Oceanside 451 S Atlantic Ave, Daytona Beach, FL 32118 (Next to Landshark) With a PartnerAMRAP 105-10-15..LungesBurpees Over Your PartnerPlank

CrossFit Skill EMOM x 10 MINUTES MIN 1 – :45 Row-Bike-Run (EZ) MIN 2 – Handstand Option* Metcon FOR TIME 100 Double Unders Immediately Into…