CrossFit Workout Of The Day 5/8/2019

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CrossFit:

ALL ATHLETES must complete the row this week if they did not last week. It is not a run/row option.

Complete LM Rowing and Flexibility

OR (only for those who completed the row last week)

#murphprepwednesday

Complete LM Running (have everyone run mile, even those who only qualify for the 400)

then complete AMRAP12:

AMRAP12:

15 Pullups (perform as many strict as possible before switching to kipping) (scale with 7, 5 second negatives)

30 Push-ups

45 Air Squats

*every time you break or switch exercises, run 50m. A break on the air squats is defined as pausing in the bottom or top. When the cycle breaks, go run 50m and start again