Workout of the Day
Strength Deadlift

0-1 month training experience
sets of 5

1-6
3×5 (add 2.5 kg from last time)

1x3x80%
1x3x85%
1xMEx90%

Metcon:
5 Rds for quality

ME KB swing AHAP*
immediately followed by 50m all out sprint

* work with a weight that you can perform 8-15 reps

 

Intermediate CrossFIt
15.2 Specifici Skill work
then 1k run.

Post your scores to the Whiteboard.