Workout of the day

WOD

box jump

L3: Push Press (3-3-3-3-3)

L2/L1: Push Press (5-5-3x5)

Metcon (AMRAP - Rounds and Reps)

AMRAP in 15-Minutes of: L3: 12 Deadlift (225lbs/153lbs) 9 Box Jumps (30"/24") 6 Handstand Push-ups L2: 12 Deadlifs (185lbs/123lbs) 9 Box Jumps (24"/20") 6 Piked Handstand Push-ups L1: 12 Deadlift (135lbs/93lbs) 9 Step-Ups (24"/20") 6 Standing DB Press (25lbs./10lbs.)
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group running

Deer Creek CrossFit - CrossFit


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L3: Hang Power Clean + Power Clean (1-1-1-1-1-1-1)

L2/L1: Power Clean (3-3-3x3)

Nancy (Time)


5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Conditioning

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Deer Creek CrossFit - CrossFit


Wod will be posted before 9AM

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Metcon (Time)


4 rounds for time of:
25 push presses, 95 lb./63 lb.
50-cal. row
100 double-unders
L2

4 rounds for time of:
25 push presses, 65 lb./ 43 lb.
40-cal. row
100 single-unders

L1
3 rounds for time of:
25 push presses, 45 lb./ 33 lb.
30-cal. row
100 plate hops (2")
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Deer Creek CrossFit - CrossFit


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Back Squat (6x4 CAT)


L3:
75% of 1RM

L2/L1:
85% of 3x5

Metcon (Time)


Complete for time:

L3:

200 Calories Assault Bike

L2:

140 Calories Assault Bike

L1:

100 Calories Assault Bike
COMMIT TO ONE BEFORE, DON'T BE THE PERSON THAT TRIES L3 AND MISSES THEN TELLS EVERYONE YOU WERE DOING L1.

10-Minute Cap
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