Workout of the Day

CROSSFIT

750m row

10 push presses, 135#/95#

30 deadlifts, 185#/125#

10 push presses, 135#/95#

750m row

CROSSFIT LITE

5 rounds of:

7 muscle­ups
100 squats

Note: If you can’t do muscle ups sub 3 pullup/3 dips for each rep

COMPETITOR

Overhead Squat w/2 sec pause 2 sets of 6

Block Snatch 3×3 @ 65%, 3×3 @ 75%, 3 sets of 2 @85%

Then.

3 Rounds:

1 minutes Max Russian KB Swings (2/1.5)
Rest 1 minute

Try to keep your sets within 4 reps of eachother

CFH December 2013 Programming_ALL