workout of the day

CrossFit Metcon 3 SETS FOR QUALITY AMRAP x 6 MINUTES 10 DB Floor Press (50/35)|(35/20) 8 Strict Pull-Ups 6 Sumo Deadlifts (Athlete Choice, Heavy) -Rest

CrossFit Metcon FOR TIME 75 Burpees 10 Rope Climbs 25 Push Jerk (185/135)|(135/95)*  5 Rope Climbs 25 Burpees Finisher 3 SETS FOR QUALITY 20 Empty

CrossFit Skill ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups Metcon FOR TIME 72/58 Cal Bike 48 Toes to Bar 24 Renegade Row (50/35)|(35/20) 12

CrossFit Strength Back Squat for load:  #1: 5 reps  #2: 5 reps  #3: 5 reps Metcon AMRAP x 14 MINUTES 15 Wall Balls (20/14)|(14/10) 10

CrossFit AMRAP 20  With a Partner 20 Back Squat (135/95) 30 Hand Release Push-Ups 30 Front Squats 30 Hand Release Push-Ups 40 Overhead Squats 30

CrossFit Gymnastics Skill ON A 12:00 RUNNING CLOCK… Practice Ring Muscle-Ups* Metcon 3 ROUNDS FOR TIME 5 Ring Muscle-Ups 15 Hang Power Snatch (95/65)|(65/45) 500/400m

CrossFit Metcon 5 ROUNDS FOR TIME 400m Run 20 Slam Balls (30/20)|(20/10) 20 Slam Ball Walking Lunges* Finisher FOR  TIME 100 Sit-Ups 100 Russian Twists

CrossFit Metcon AMRAP x 12 MINUTES* 2-4-6-8-10-etc… Up-Down Box Jumps (30/24) *Perform 2 Wall Walks after each full Set Finisher 3 SETS FOR QUALITY 10

CrossFit Strength 7-5-5-3-3 Strict Press* *10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy) Metcon “Run it Back” 2 SETS 15-12-9

CrossFit Metcon FOR TIME* 30-30-20-20-10-10 Russian KB Swings (53/35)|(35/26) Sit-Ups *After each full set, complete 30 Double Unders. Option for Double Under set “must be”