Workout of the Day

 
Strength (15 min)
complete missed lift from previous week

1-6: 3×5 (add 2.5)
6+: 1x5x75%
1x3x85%
1xMAXx95% *
5x10x50%

if none missed perform 3xmax weighted plank.
and 3xmax per side- side planks
then

 

Conditioning:
For time:
15 OHS 40/25
15 BMU
15 KB snatch 24/16
50 DU

 
Intermediate CrossFit

Come 20-30 min earlier to complete strength.

 
15 min Clean&Jerk practice then…

 

“Gwen”
15-12-9 reps of
Touch-n-go Clean&jerk

Post your scores to the Whiteboard.