workout of the day

CROSSFIT PARTNER DIPPIN DOTS IN TEAMS OF 2… FOR TIME*2000/1750m Row80 Box Jumps (24/20)60 No Push-Up Renegade Row (35/20)|(2015)*40 Strict Ring Dips1500/1250m Row60 Box Jumps40

CROSSFIT STRENGTH Back Squat for load:1×5 @ 65%1×5 @ 75%1×5 @ 85%Back Squat* *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight

CROSSFIT STRENGTH Bench Press for load:1×5 @ 65%1×5 @ 75%1×5 @ 85%Bench Press* *Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight

CROSSFIT STRENGTH Deadlift for load:1×5 @ 65%1×5 @ 75%1×5 @ 85%*Based off of 90% of Heavy 1-Rep**Add 5-10lb to the working weight today. KILAMANJARO FOR

CROSSFIT CARRY ON AMRAP x 22 MINUTES500/400m Row, 24/18C BIKE30 Sit-Ups20 Alt. Lateral Box Step-Overs (24/20)100m KB or DB Carry (Athlete Choice, Light-Mod)* *Carry Options:Filly

CROSSFIT/SPARK MURPH • 1 mile Run• 100 Pull-ups• 200 Push-ups• 300 Squats• 1 mile RunIf you’ve got a twenty pound vest or body armor, wear

CROSSFIT BRUTUS BEEFCAKE IN TEAMS OF 2… AMRAP x 24 MINUTES*25 Double Unders15 Russian KB Swings (53/35)|(35/26)5 Strict Ring Dips *P1 completes 1 full round

CROSSFIT STRENGTH Overhead Squat for load:#1: 5 reps#2: 5 reps#3: 5 reps COOL HAND LUKE 7 ROUNDS FOR TIME7 Overhead Squats (115/75)|(75/55)7 Bar Facing Burpees7

CROSSFIT STRENGTH Deadlift for load:*Based off of 90% of Heavy 1-Rep1×5 @ 75%1×3 @ 85%1×1+ @ 95% CHRISTINE 3 ROUNDS FOR TIME500/400m Row, 24/18C BIKE12

CROSSFIT POPEYE 4 SETSON A 5:30 RUNNING CLOCK…10 No Push-Up Renegade Row (50’s/35’s)|(35/20)15 DB Push Press50m DB Farmer Carry5 Rope Climbs -Rest Remainder of Time-