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The daily Workout of the Day from CrossFit.com. Workouts are sourced from crossfit.com with attribution; follow along and log your results. Not affiliated with or endorsed by CrossFit, LLC.
21-15-9 reps for time of:
Strict pull-ups
Overhead squats
♀ 95-lb barbell
♂ 135-lb barbell
— Source: CrossFit.com
For time:
250-foot sandbag bear hug carry
50-second L-sit hold
200-foot sandbag bear hug carry
40-second L-sit hold
150-foot sandbag bear hug carry
30-second L-sit hold
100-foot sandbag bear hug carry
20-second L-sit hold
50-foot sandbag bear hug carry
10-second L-sit hold
♀ 100-lb sandbag
♂ 150-lb sandbag
— Source: CrossFit.com
Fran
21-15-9 reps for time of:
Thrusters
Pull-ups
♀ 65-lb barbell
♂ 95-lb barbell
— Source: CrossFit.com
For time:
1,600-meter run
100 GHD sit-ups
100 back extensions
1,600-meter run
Partition the sit-ups and back extensions any way.
— Source: CrossFit.com
3 rounds for time of:
50 lunges
200-meter dumbbell farmers carry
♀ 50-lb dumbbells
♂ 70-lb dumbbells
— Source: CrossFit.com
For time:
400/500-meter row
30 power cleans
5 rope climbs to 15 feet
800/1,000-meter row
5 rope climbs to 15 feet
30 power cleans
400/500-meter row
♀ 95-lb barbell
♂ 135-lb barbell
— Source: CrossFit.com
Back squat 7-7-7-7-7 reps
— Source: CrossFit.com