Workout of the Day

CrossFit M3 – CrossFit

CrossFit M3 – CrossFit Rope Work (10x 4:2) EMOM X 10 Odd: 4 x Jump + Foot Wrap Even: 2 Rope Climbs Metcon (AMRAP – Rounds and Reps) AMRAP 12: 12 Push Press @95/65 24 Sit-Ups 48 Double Unders

CrossFit M3 – CrossFit Metcon (No Measure) 5 rounds: KB One legged Deadlift x 8+8 15-20 V-ups Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

CrossFit M3 – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD In teams of two with only one partner working at a time, complete the following: 4 min of rowing (alternate every 250m) 6 min AMRAP 20 Sumo deadlift… Read more »

CrossFit M3 – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12: 10 PC & J @ 135/95 30 Double unders Metcon (No Measure) EMOM X 10: Odd: Plank Even: 15 Glute Bridge

CrossFit M3 – CrossFit Hang Snatch (4×2 hang squat snatch @75-85%) Metcon (Time) 30 alt. DB snatch (50/35) 45 push ups 60 calorie row 45 pushups 30 alt. DB snatch

CrossFit M3 – CrossFit Front Squat (4×4 @75%) Metcon (No Measure) E2MOM x 12: 10 deadlifts @ 225/155 10 step ups @ 50/35lbs

CrossFit M3 – CrossFit Weighted Pull-ups (*strict* work to heavy set of 3) Metcon (Time) 5 Rounds: 10 hang power clean 95/65 10 burpees 10 OHS

CrossFit M3 – CrossFit Thruster (EMOM X 8 – 6 @ 75%) WOD (3 Rounds for time) 3 X 3 Rounds Rest 1 Min: 10 WB 20/14 10 Box jump @ 30/24