workout of the day

CrossFit Strength Bench Press for load:  #1: 5 reps Metcon AMRAP x 6 MINUTES  30 Double Unders  15 Wall Balls  7 Hand Release Push-ups  -1:00

CrossFit Strength Deadlift for load:  #1: 5 reps Metcon 4 ROUNDS FOR TIME  10 Burpees 15 Deadlifts (115/75)|(95/65) 250m Row  1:00 Hollow Hold  (Score is

CrossFit Strength 3 SETS FOR QUALITY  5-7 Strict Pull-ups or 7-10 Slow Ring Rows  10 Barbell Supinated Bent Over Rows  1:00 DB Plank Sides  -Rest

CrossFit Strength Shoulder Press for load:  #1: 5 reps Metcon AMRAP x 15 MINUTES  12/10 Cal Bike  10 Push Press (95/65)|(75/55) 15 Russian KBS (53/35)|(35/26)

CrossFit Strength Back Squat for load:  #1: 5 reps Metcon EMOM x 12 MINUTES  MIN 1 – 10 Front Squats (95/65)|(75/55) MIN 2 – 16

IN TEAMS OF 2… AMRAP x 30 MINUTES* 4 DB Front Squats (50/35)|(35/20) 3 DB Box Step Over (20) 2 DB Thrusters 1 DB Devils

Strength Sumo Deadlift for load:  #1: 4 reps Metcon 3 SETS 12-10-8 Deadlifts (185/125)|(115/75) Toes 2 Bar -1:30 Rest b/t Sets- (Score is Each Set

CrossFit Strength Bench Press for load:  #1: 5 reps Metcon AMRAP x 12 MINUTES 3 Strict Pull-ups  6 Deficit Push-ups*  9 Up-Downs *Deficit on DBs

CrossFit Strength EVERY 1:30 x 6 SETS 1 Hang Power Clean  + 1 Power Clean  + 2 Front Squats (Score is Weight) Metcon EMOM x

CrossFit Strength Push Press for load:  #1: 4 reps Metcon FOR TIME 15 Push Press (75/55)|(45/35) 35 Burpees 15 Push Press (95/65)|(65/45) 400m Run 15