workout of the day

CROSSFIT JUST DO IT EMOM x 25 MINUTESMIN 1 – 20 Alt DB Goblet Lunges (Athlete Choice, Moderate)*MIN 2 – 7-10 Strict Handstand Push-UpsMIN 3

CROSSFIT EXTENDED WARM UP EVERY 3:00 x 4 SETS3 Chest to Bar Pull-Ups5 Hang Power Cleans* -Rest with Remaining Time- *Start Moderate and build slightly

CROSSFIT BACK SQUAT ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat#1: 1 rep FARMER AND THE DALE ON A 5:00 RUNNING

CROSSFIT STRENGTH Bench Press for load:#1: 1 rep TOOTY FRUITY AMRAP x 12 MINUTES10 American KB Swing (53/35)|(35/26)15 Sit-Ups100m Run (Score is Rounds + Reps)

CROSSFIT IN TEAMS OF 2… SHARKS AND MINNOWS AMRAP x 9 MINUTES3 DB Devil’s Clean (50/35)|(35/20)3 DB Renegade Rows* Immediately Into… AMRAP x 9 MINUTES30

CROSSFIT STRENGTH Thruster for load:#1: 10 reps MONEY IN DA BANK AMRAP x 10 MINUTES10 Toes to Bar5 Thrusters (135/95)|(95/65)10 Up Downs Over Bar (Score

CROSSFIT BOBSLED FOR TIME24-21-18-15-12-9-6Cal Row**Kettlebell Swings (53/35)|(35/26) ** Cal Bike17-15-13-11-9-7-5 OPTION: Decrease all Calories by 2(Score is Time) FINISHER 3 SETS FOR QUALITY1:00 Plank Rotations-Rest

CROSSFIT MILE HIGH STADIUM FOR TIME1 Mile Run100 Box Jumps (24/20)80 Wall Balls (20/14)|(14/10)60 Alt. DB Suitcase Lunges (50/35)|(35/20) *Partition as needed to complete all

CROSSFIT STRENGTH ON A 15:00 RUNNING CLOCK…Build to a Heavy Complex of: 1 Deadlift+3 Hang Power Cleans+3 Shoulder to OH (Score is Weight) DT Five

CROSSFIT STRENGTH 5-5-5-5Weighted Pull-Ups *Weight starts light, build to Heavy. (Score is Weight) AGOQ WORKOUT #5 3 Rounds50c Row,* 36c Bike, 600m Run15 HSPU’s50 Double