CrossFit Workout Of The Day 5/6/2019

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ALL Athletes

In 20 minutes, complete LM Deadlift and Upper Body Push

(if completed last week, alternate between sets of 5 deadlifts and 5 db strict presses for the 20 minutes working as heavy as possible on each)


Partner up and complete the upper/lower endurance test that matches the lower of those 2 levels

(If completed last week, complete the 12 minute amrap: 12 KBS 100m KB carry/run anyway 12 (6/side) KB push press


Optional Extra Work for the week:

5×1 Strict Chest to bar (weighted if possible)

5×1 Strict weighted ring dips

100 GHD Time Trial*

*every time you break or pause, get of the ghd and do a 10s hollow hold

If you did the Row this week, make up #murphprepwednesday

Bench Cycle Week 15: 3 x 5 x 85%

15 Minute Bike for max cals


100m sprint



18 Front Squats

15 cal Row

12 Pull-ups