WORKOUT OF THE DAY

CROSSFIT

“PARTY STARTER”

For Time:
100 Double-unders
40 Sit-ups
30 Kettlebell Swings
20 Sit-ups
10 Kettlebell Snatches
20 Sit-ups
30 Kettlebell Swings
40 Sit-ups
100 Double-unders

CROSSFIT

“TWISTED TABATA”

Row 3 Tabata’s For Max Meters Of:

Tabata 1 @ 24SPM
Tabata 2 @ 28SPM
Tabata 3 @ 32SPM

Rest 3mins between each round

CROSSFIT

“FREAKY FREAK”

21-15-9 Reps For Time Of:
Front Rack Lunges
Lateral Burpees Over The Bar

WEIGHTLIFTING
Snatch Focus

CROSSFIT

“BREAKTHROUGH”

14-Min. AMRAP Of:
50 Double-unders
25 Deadlifts
10 Handstand Push-ups

GYMNASTICS

Muscle-up focus

CROSSFIT

“NEMESIS”

A) 6-Min. AMRAP Of:
5 Strict Pull-ups
7 Toes-to-bar
9 Lunges

B) 6-Min. AMRAP Of:
L-Sit Hold

Perform 5 hollow rocks at every break

CROSSFIT

“POKERFACE”

For Time:
21 Front Squats
42 Single Arm DB Clean ’n Jerk, Alt.
84 Double-unders

15 Front Squats
30 Single Arm DB Clean ’n Jerk, Alt.
60 Double-unders

9 Front Squats
18 Single Arm DB Clean ’n Jerk, Alt.
36 Double-unders

CROSSFIT

“DEATH ROW”

Every Minute x 14 Rounds
MIN 1 — 15/12 Cal Row
MIN 2 — 10 Burpees