WORKOUT OF THE DAY

For time

5 Ring Mu’s

100 Du’s

20 Power Snatches 135/95

5 Ring Mu’s

100 Du’s

15 Power Snatches 155/105

5 Ring Mu’s

100 Du’s

10 Power Snatches 185/125

5 Ring Mu’s

 

6 Rounds of 3 Min Amraps

90 sec Rest between rounds

 

12/10 Cal Assault Bike

10 S.O.S 100/70

Max DB Bench Press or Strict Pull Ups

10 Min EMOM

M1 – 20 DB Rows 10/10

M2 – 10 Arnold Presses

18 Min Time Cap

800 Meter Run

40 Push Jerks 135/95

20 Burpees

400 Meter Run

30 Push Jerks 135/95

15 Burpees

200 Meter Run

20 Push Jerks 135/95

10 Burpees

0-12 Mins

3 Rounds

400 M Row

20 Box Jumps 24/20

10 Air Squats

 

12-25 Mins

Hit 5 Rep Max Backsquat

 

25-36 Mins

For time

30-25-20

KB Goblet Squats 70/53

Burpees Over KB

Toes 2 Bar

20 Min Running clock

5 Rounds

200M Run

15 DB Floor Press

15 DB Plank Rows

15 DB Deadlifts

 

Max Russian twists with DB remaining time

 

4 Min Rest

 

8 Min Amrap

50 DU’s

10 Ball Slams 35/20

10 Ball Strict Press

Teams of 2 – 35 min cap

Row 1,000M

 

2 Rounds

25 Thrusters 95/65

25 Burpees

 

1 Mile Assault Bike

 

2 Rounds

25 Thrusters 115/75

25 Burpees

 

1 Mile Run

 

2 Rounds

25 Thrusters 135/95

25 Burpees

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HIGH INTENSITY INTERVAL TRAINING

A 45 minute total body performance and conditioning program designed to train members with the same varied functional movements as Crossfit but without the barbell.

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