Workout of the Day
FLOATER STRENGTH
A. Weighted Strict Chin Up: 5×2, as heavy as possible
B. Split Jerk: 4×3, building
C. Clean Deadlift: 5×3, building
D. Back Squat: 5×3-5, building
Notes
Tomorrow we have Double Unders, Toes to Bar, and Heavy Front Squats!
METCON
For Time:
15-12-9 Calorie Row
9-12-15 Burpees over the Rower
Notes
If you can comfortably row 20 calories in 1 minute, then scale up the row calories to: 21-15-9. Burpees remain the same rep scheme (9-12-15).
Intent is < 6:00. This one is quick and dirty, and a perfect day to push yourself. Scale as needed to achieve a high intensity effort from start to finish!
Intermediate
12-10-8 Calorie Row
8-10-12 Burpees over the Rower
Beginner
12-10-8 Calorie Row
8-10-12 Burpees
CrossFit Group Class Programming Template (WK5/8)
Coaches Katie and David take on today’s metcon.
Lazar Đukić
CFSBK is so saddened about the tragic passing of Lazar Đukić yesterday during day 1 of the CrossFit Games. Our hearts go out to his family and friends. Also thinking about all the folks at the Games processing such a tragedy. Keeping our eye on this story as it develops.
CrossFit community mourns loss of athlete at Fort Worth event CBS Texas
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