Daily Workout

REST DAY

Everybody needs a day of rest. Enjoy it!

Strength

20 Min EMOM

Start with an empty bar and add 10lb each minute

• Snatches until failure than
• Cleans until failure
• Finish with deadlifts

Metcon

Partner Workout

Every 1.5 minutes switch until 200 calories are reached

• 8 Hang Cleans 95/65 then rest
• C2 Bike Erg

Metcon

For Time

• 200 Cal AB
• Every 2 min on the minute
  • 10 Push-ups
  • 10 STO (75lb / 65lb)

Metcon

4 Rounds

• 300m Run
• 100m Lunges

Sport

Basketball

Strength

7 rounds

• 1 complex
  • 1 Thruster
  • 1 Push Press
  • 1 Push Jerk
  • 1 Split Jerk
• 10 Toes-to-Bar

Cardio

30 Minute

• Spin Class

Metcon

15min AMRAP

• 10 Pull-ups
• 15 Cal Assault Bike
• 20 Wall-Balls. (20/14)

Metcon

15min AMRAP

• 1 Deadlift
• 50m Run
• 2 Deadlift
• 100m Run
• 3 Deadlift
• 150m Run
• 5 Deadlift
• 200m Run
• etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

Metcon

15min AMRAP

• 1 Deadlift
• 50m Run
• 2 Deadlift
• 100m Run
• 3 Deadlift
• 150m Run
• 5 Deadlift
• 200m Run
• etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.