Workout of the Day
Strength:
complete missed lift (pressx2, deadlift, squat)

0-1 month: practice sets of 5 with weight from elements

1-6 month:
3×5 (add 2.5 kg from last week)

6+ month
est 1RM press
if already established perform
or 1x5x75%
1x5x80%
1xmaxX85%

if none missed perform 5xmax L-Sit

then
Metcon:
for time:
-50 HSPU
-40 pullup
-30 KB swing 32/24
-20 knee jumps
-10 1 arm pushup on rings

 

Intermediate CrossFit
Metcon:
15-10-5
HPC 60/40
BMU

Post your scores to the Whiteboard.