Workout of the Day

CrossFit W.O.D

FRIDAY

CrossFit

Clean and Jerk (Weight)

SC & SJ
1E2MOMx12:00
1@70%,75%,80%,85%, 2@90%
*%’s are of 1RM
2:00 rest

Front Squat (Weight)

10:00 to build up and hit 2x1 @90% of 2RM

CrossFit Games Open 15.3 (AMRAP - Reps)

14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

ProvenFit

Push Press (Weight)

5E6MOMx36:00
Start @ 60% and build to 5RM
After each set complete
400m/500m row
15 jumping pull-ups
15 front squats @ weight used for push press

No WOD available

No WOD available

No WOD available