CrossFit Workout of the Day

North and 3C
1. Every minute, for 12 minutes:
Minute 1: 3-5 Deadlifts @ 70-85%
Minute 2: 30-40 Unbroken Double-Unders

2. “Mad Apple Test #3”
12 minute AMRAP:
3 Hang Squat Cleans (185/125)
2 Front Squats
1 Shoulder-to-Overhead

3. Mobility: Death Stretch x 60 seconds (each leg)
Seated Straddle, Child’s Pose

South – Free Friend Friday
1. In Teams of 2…
For Max Reps/Calories:
Partner A – Max Calorie Row
Partner B – 2 Rounds of…
30 Double-Unders
10 Goblet Squats
5 Burpees
12 minute AMRAP

Rest for 2 minutes, then…

For Max Reps/Calories:
Partner A – Max Calorie AB
Partner B – 2 Rounds of…
30 Double-Unders
10 KB Swings
10 Sit-ups
12 minute AMRAP
*Rotate when partner B finishes the 2 rounds

3. Mobility: Seated Forward Fold, Half Front Splits,
Eagle Arms with Saddle Legs