CrossFit Workout Of The Day Fitness
A. EMOM16 (4 sets of each):
- Minute 1 – Push Press x 6 reps
- Minute 2 – Front Rack Reverse Lunges x 14 reps (7/leg)
- Minute 3 – Supinated Bent Over Row x 6 reps (same weight as pushpress)
- Minute 4 – FLR Hold x 45 seconds (on rings if FLR is easy)
B. Every 3 minutes, for 12 minutes (4 sets)
- Bench Press 6-8 reps @20X1 [all heavier than last week]
- Between each set, perform 8-10 scap pushups
C. Every 90s for 12:00
- 3 Hang Power Clean [heavy]
- 5 Burpees
- 50m Sprint
Perform each set as quickly as possible.”