Main – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Power Snatch (3 @ 65,75,85%)

Clean and Jerk (3 @ 65,75,85%)

Back Squat (3 @ 65,75, 3+ @ 85%)

Finisher – bar rollouts 3* 10-15

Metcon (AMRAP – Rounds)

Workout of the Day

A.

Every minute on the minute for 15 minutes (5 sets):

Station 1 – Romanian Deadlift x 6-8 reps

Station 2 – Alternating Reverse Lunges x 10 reps

(perform these as heavy as possible)

Station 3 – Single-Arm DB Press x 6 each arm

B.

Every minute on the minute for 15 minutes:

5 Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right)

5 Burpees

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.