workout of the day

CROSSFIT 5 SETS500m ROW With a partner. P2 rest while P1 Rows. Each partner rows 5 X 500m.Reset the rower time for each 500m. Your

CROSSFIT STRENGTH Snatch for load:#1: 1 rep SPEEDY SNATCH Pt1 1.) 3 SETSON A 2:00 RUNNING CLOCK…200m RunMax Power Snatches with Time Remaining (75% of

CROSSFIT STRENGTH Front Squat for load:#1: 8 reps ANTLERS AMRAP x 12 MINUTES12 Alt. Back Rack Lunges (95/65)|(65/45)24 KB SWINGS (53/35)12 Alt. Front Rack Lunges24

CROSSFIT HOTSHOTS 19 Six rounds for time of:30 Air Squats19 Power clean 135/95, 95/657 Strict Pull-upsRun 400 meters SPARK Six rounds for time of:30 Air

CROSSFIT IN TEAMS OF 2… 2 SETSAMRAP x 14 MINUTES*200m Run30 Toes to Bar100m DBL KB Farmer Carry (Athlete Choice, Moderate)60 Thrusters 45/35 -Rest 1:30

CROSSFIT STRENGTH EVERY 1:30 x 7 SETS*1 Power Clean 1 Hang Squat Clean *Start Moderate and build to a heavy weight. (Score is Weight) HANGIN’

CROSSFIT EXPLICIT LYRICS 5 SETSON A 4:00 RUNNING CLOCK…300/250m Row, 14/12c Bike10 Up-Down Over Rower20 DB Floor Press (50/35)|(35/20)Max Sit-Ups in Time Remaining… -Rest :30

CROSSFIT STRENGTH Front Squat for load:#1: 1 rep SLEEPY HEAD AMRAP x 8 MINUTES35 Double Unders*7 Front Squats (95/65)|(65/45) *Option for Unbroken Double Unders (Score

CROSSFIT EXTENDED WARM UP 4 SETS3 TNG Power Snatches* -Rest as Needed b/t Sets- *Start light and build to workout weight. Superset each set with

CROSSFIT FARMER AND THE DALE FOR TIME800m Run60 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)/(20)600m Run40 Alt. DB Goblet Box Step-Overs (24/20)400m Run20 Box Jumps (30/24)200m