CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 11, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

WARM UP/SKILL:

9 Minute  EMOM

1- 4-6 HSPU (Strict or negatives)

2- :35 DB Snatch (you pick the weight)

3-30 Double Unders (unbroken) (Add 10 barbell OH Squats if you go unbroken, if you trip, start

your count over)

(*If all/some of the these skills are new for you, spend 9 minutes working on 1 skill)

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STRENGTH:

Back Squat. 10X1 @ 85%

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METCON:

AMRAP 15 Minutes

6 OH Walking Lunges (95/65)

8 Box Jumps

12 C2B Pullups

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ACCESSORY:

300 Meter Sandbag

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*CrossFit Endurance Workout*

Row 2000 Meters (Build into it and go as fast as you can)

The goal is to be CrossFit Preferred Black Level ready for Rowing![/vc_column_text][/vc_column][/vc_row]