Workout Of the Day
Benchmark day, please log your results to beyond the whiteboard.
ROOKIE / ALL LEVELS
A.
Back squat, 5 rep
Shoulder press, 5 rep
Deadlift, 5 rep
INTERMEDIATE
A.
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
ADVANCED
“Teams of War”
A.
4 Rounds for time of:
400m run
10 Overhead Squats, 60/40kg
1 Legless Rope Climb,15 ft.
(Teams of 4, only 2 athletes sharing as needed)
B.
4 Rounds for time of:
400m run
10 Overhead Squats, 60/40kg
1 Legless Rope Climb,15 ft.
(Teams of 4, other 2 athletes sharing as needed)
C.
3RM Thruster
(Teams of 4, 12min cap time – total men vs total women – if uneven will be total men average+women average)
D.
4 Rounds for time of:
20 Air Squats
15 Push-ups, Hand-release
10 Ring Dips
5 Squat Cleans, 85/50kg
(Teams of 4, only one athlete per movement for whole workout)