In CrossFit Daily Workout

8:00 am – Olympic Weightlifting

Overhead Squat

1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%

Single Leg Deadlift

3 x 10

9:00 am – Free Workout

Teams of THREE…

30 minutes to complete the following:

Buy-in: 2,250 meter row*

*Each team members MUST row 750 m

Then, immediately, complete as many rounds and reps as possible of:

30 Slam Balls
30 Goblet squats w/slam ball
30 Sit-ups w/slam ball
Run 100m*

*One team member is working on reps, while one rests, and the other runs 100 m. Team members will rotate through working, resting, and running for the duration of the workout.

Score is total amount of rounds and reps.