CrossFit
Warmup
Run 200M
8 Burpees
Run 200M
10 Deadlifts
Run 200M
10 DB Hang Power Cleans
Run 200M
10 DB Thrusters
For time
3 Rounds
10 No Row Man Makers
10 Shuttle Runs
Rest 1 min
Run 400M with 1 DB
Rest 1 min
3 Rounds
10 No Row Man Makers
10 Shuttle Runs
Cool Down 800M Walk
CrossFit Zoom
Daily 5 Warmup
EMOM 5 min
5 Burpees into Max Single Unders
EMOM 6 Min
5-10 Pushups + Max Shoulder Taps
(Pick a number you can do every sets)
EMOM 24 Min
1) :50 Moderate Cardio of choice
2) :50 Russian Twists
3) :50 DB REnegade Rows
4) :50 Burpees