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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.
On a 20-minute clock:
Build to a 3-rep-max front squat
— Source: CrossFit.com
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155-lb barbell
♂ 225-lb barbell
— Source: CrossFit.com
For time:
30-calorie air bike
30 wall-ball shots
20-calorie air bike
20 wall-ball shots
10-calorie air bike
10 wall-ball shots
♀ 20-lb medicine ball to a 9-foot target
♂ 30-lb medicine ball to a 10-foot target
— Source: CrossFit.com
6 rounds, each for time, of:
300-meter run
100-meter recovery walk
— Source: CrossFit.com
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ½-bodyweight deadlift
Bodyweight bench press
¾-bodyweight squat clean
— Source: CrossFit.com
Complete as many rounds and reps as possible in 9 minutes of:
3 handstand walk squares
9 toes-to-bars
One handstand walk square rep is a 5x5 distance: Walk 5 feet up, 5 feet right, 5 feet back, and 5 feet left.
— Source: CrossFit.com
For time:
15 power snatches
15 dumbbell thrusters
12 power snatches
15 dumbbell thrusters
9 power snatches
15 dumbbell thrusters
6 power snatches
15 dumbbell thrusters
3 power snatches
15 dumbbell thrusters
♀ 105-lb barbell and 20-lb dumbbells
♂ 155-lb barbell and 35-lb dumbbells
— Source: CrossFit.com