workout of the day

Workout of the Day 6/9/20

CrossFit

Strength

Bench Press for load:

 #1: 5-5-5-5 reps

Tempo (1.1.1.1)

Metcon

FOR TIME

50 Tuck-ups 

400m Run 

30/25 Cal Row  

20 DB Renegade Rows (35/25)|(25/15)

30/25 Cal Row

400m Run 

50 Tuck-ups 

(Score is Time)

Spark

Strength

4 SETS ON A 12:00 CLOCK…

6 DB Push Jerks (Pause in catch)

6/6 DB Front Rack Split Squats (2121)*

*Complete 6 Reps on L leg then 6 Reps on R leg.

-Rest as Needed b/t Sets-

(Score is Load)

Metcon

REPEAT x 3

AMRAP x 5 MINUTES

35 Doubles Unders

10 Alt DB Suitcase Lunges

7 DB Push Jerks

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

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