Workout of the Day

 
Strength:
20 min to complete missed lifts for this week

if none missed perform

OHS 3-3-3-3-3
then

 
MetCon:
15 min for total reps
Partner WOD
Partner 1 AMRAP Wallball

Partner 2
side plank

rotate at will

 

Intermediate CrossFit

 
Strength:
come BEFORE class to complete any missed lifts for this week
1x5x75%
1x5x80%
1xMAXx85%
then

 
Metcon:
3 RFT:
400m run
10 OHS 40/30
10 BMU
10 deficit HSPU

Post your scores to the Whiteboard.