Workout of the Day

Main – CrossFit

Weightlifting

Metcon (Weight)

EMOM 6 Minutes

2 Position Clean (Floor + Hang@knee)

75-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Muscle Ups (RX+ Ring; RX Bar) (Mod C2B)

9 Deadlifts (225/135)

13 Box Jumps (30/24)
Today RX+ will only be used to differentiate between ring and bar muscle ups.

Optional Accessory Work

Front Squat (6×2-3@ 66%)

01/13/2015

1/14/2015

Main – CrossFit Weightlifting Metcon (Weight) EMOM 6 Minutes 2 Position Clean (Floor + Hang@knee) 75-85% Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP […]
01/12/2015

1/13/15

Main – CrossFit Weightlifting Back Squat (5×5 @83%) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Optional Accessory Work Muscle-Up Progression, Butterfly/Kipping Pullups […]
01/11/2015

1/12/15

Main – CrossFit Metcon Metcon (AMRAP – Rounds) EMOM 7 Min 5 C2B 5 Burpees w/bar tap (RX+ 7&7)If you do not finish a round in […]
01/09/2015

1/10/15

Main – CrossFit Metcon Optional Accessory Work Back Squat (3-6×1 @93%)