workout of the day

TODAY’S TRAINING, WEDNESDAY, 10-13-21

CROSSFIT

ELLEN

3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

FINISHER

FOR TIME*
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks

*L + R = 1 Rep. Option to perform both movements weighted.

(Score is Time)

SPARK

STRENGTH

Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

TRIDENT

AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES
MAX Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)

(Score is Reps)

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