workout of the day

CROSSFIT STRENGTH Deadlift for load:#1: 5 “LIBRARY” reps WORKOUT 2 SETSAMRAP x 7 MINUTES*3 Deadlift (255/175)9 Strict Ring Dips12 Burpees Over Bar -Rest 1:30 b/t

CROSSFIT STRNEGTH EMOM x 12 MINUTESMIN 1 – 3-5 Strict Chest to Bar Pull-UpsMIN 2 – 8/8 Slow Single Arm Dante RowsMIN 3 – :50

CROSSFIT STRENGTH EMOM x 5 MINUTES4 Strict Press -Into- EMOM x 4 MINUTES3 Push Press -Into- EMOM x 3 MINUTES2 Push Jerk *Strict Press is

CROSSFIT IN TEAMS OF 2… AMRAP x 24 MINUTES**20 Pull-Ups40 Push-Ups50/40 Cal Bike60 Air Squats *Today’s a great day to introduce a friend to this

CROSSFIT/SPARK OPEN 23.3

CROSSFIT WORKOUT AMRAP x 20 MINUTES400m Run20 Med Ball Clean to Wall Ball Shot 20/148/8 Lateral Box Step-Ups (24/20)200m Run10 Hand Release Push-Ups8 Med Ball

CROSSFIT STRENGTH Push Press for load:#1: 5 reps HURRICAN “HURRICANE” ON A 5:00 RUNNING CLOCK…*Max Cal Row -Rest 1:00- AMRAP x 5 MINUTES2-4-6-and so on…Push

CROSSFIT WORKOUT 2 ROUNDS FOR TIME50/40 Cal Bike40 KB Swings (53/35)30 KB Goblet Lunges20 Burpees25/20 Cal Bike20 KB Swings15 KB Goblet Lunges10 Burpees (Score is

CROSSFIT STRENGTH EMOM x 8 MINUTESMIN 1 – 1-2 Power Cleans*MIN 2 – 1-2 Bar Muscle-Ups *Start moderate and build up to and possibly past

CROSSFIT IN TEAMS OF 2… AMRAP x 25 MINUTES400m Run30 Synchro Up-Downs30 Sumo Deadlift High Pulls (95/65)200m Run30 Burpees Over Bar30 Sumo Deadlift High Pulls