CrossFit Workout Of The Day 1/8/2019

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CrossFit:

STRONG

If you missed LM Front Squat or Squat Endurance, use this 20 minutes to make it up

If you did the LM FS and Squat Endurance already, work the circuit:

-5 Bench Press Heavy

-3 Thrusters Heavy, from the floor, not rack

SHREDDED:

If you missed LM Front Squat or Squat Endurance, use this 20 minutes to make it up

If you did the LM FS and Squat Endurance already, warm-up for 6 minutes and then complete:

EMOM16:

M1) 1 Min DB Front Squat heavier than last week, 1 min rest

M2) 1 Min prison burpees (Burpee with 3 push-ups)

Then:

3RFT (Cap12)

30 Thrusters 75/55

100 Double-Unders

QuickFit:

AMRAP15:

200m run

20m heavy butcher push