workout of the day

CrossFit Strength Back Squat for load: 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1xMAX REPS @75-80% (Mod-Heavy)* Metcon EVERY 4:00 x 5

CrossFit Metcon 7 ROUNDS FOR TIME 200m Run 12 Burpee Box Jump Overs (20/16) Finisher 3 SETS ON A 12:00 CLOCK… 10 DB Front Raises

CrossFit Metcon With a running clock in teams of three: 0:00-10:00 Max Distance Farmer Carry (70, 53) 10:00-24:00 Max Rounds of: 21 Burpees 3 Rope

CrossFit Strength 2RM Deadlift Metcon “DT” Five rounds of: 12 Deadlifts #155/105 9 Hang Power Clean 6 Push Jerk Spark Skill: Dip- Wk 1 4

CrossFit Metcon EVERY 4:00 x 5 SETS 30 KB Swings (53/35)|(35/26) 10/10 SA Front Rack Step-Ups (24/20)* 10 Box Jump Over *10 reps on right

CrossFit Strength 2 RM Back Squat Metcon ON A 12:00 RUNNING CLOCK… 1000/800m Row 60 Sit-Ups 30 Back Squats (185/135)|(135/95) Max Meter Row In Time

CrossFit AMRAP 9 15 DB Sumo Deadlifts (50/35)|(35/25) 15 Pull-Ups 200m Run -Rest 1:00- AMRAP 6 10 DB Sumo Deadlifts 10 Chest to Bar Pull-Ups

CrossFit Strength 2 RM Shoulder Press Metcon EMOM x 15 MINUTES* Min 1 – 8-12 Strict Press (95/65)|(65/45) Min 2 – 8-12 Power Snatches Min

CrossFit Metcon “Kelly” 5 RFT 400m run 30 Box Jumps 24/20″ 30 Wall Balls Spark Spark Metcon 4 RFT With a Partner 400m Odd Object

CrossFit Metcon 5 SETS  50 Double Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL KB Front Rack Hold (53/35)|(35/26) :30 DBL KB Floor Press