workout of the day

CROSSFIT STRENGTH EMOM x 8 MINUTES*1 Hang Power Clean+1 Hang Power Clean w/ :02 Pause in Catch**+1 Front Squat *Start Light and build to Moderate.**Pause

CROSSFIT STRENGTH Back Squat 5×3 DON’T DROP THE BABY FOR TIME*20-15-10-15-20Hang Power Clean (95/65)|(65/45) Back Squat *Perform 3 Up-Downs every time the barbell touches the

CROSSFIT BIKE LIKE KATHY AMRAP x 25 MINUTES25/20 Cal Bike25 Hand Release Push-Ups25 Box Jump Overs (24/20) (Score is Rounds + Reps) FINISHER 2-3 SETS

CROSSFIT EMOM x 10 MINUTESMIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up*MIN 2 – 5 Tempo Deadlift (21X1)** *Option for

CROSSFIT FRIENDS REUNION IN TEAMS OF 2… FOR TIME800m Team Run Immediately Into… 10 ROUNDS10 Hang Power Cleans (115/75)|(75/55)30 Double Unders* Immediately Into… 800m Team

CROSSFIT SKILL 5 SETS FOR QUALITY*3 Kip Swings2 Hips to Rings1 Ring Muscle-Up *Athlete can either come off bar b/t movements or option to go

CROSSFIT WERK DEM SKILZ 3-4 SETS ON A 12:00 RUNNING CLOCK…3×2-for-1 Toes 2 Bar:30 Double Under Practice3×2-for-1 Pull-Ups:30 Double Under Practice -Rest As Needed b/t

CROSSFIT Deadlift FOR LOAD 3×5 / 1×5 / 1×5 JUSTin TIME EMOM x 15 MINUTESMIN 1 – 200m RunMIN 2 – 1:00 DBL KB Front

CROSSFIT STRENGTH Push Press for load:3×5 / 1×5 / 1×5 BREEZY BRI AMRAP x 13 MINUTES7 Push Press (135/95)|(95/65)14 Single DB Step-Ups (50/35)|(35/20)|(24/20)*21 V-Ups *Hold

CROSSFIT STRENGTH COMPLEX 6 SETS* Every 2:301 High Hang Power+ 1 Hang Power Clean+ 1 Front Squat *Start Light-Mod and build to Mod-Heavy. -Rest As