CrossFit Workout of the Day

1. 3 sets of:
Rope Climb x 1-2 reps
Dual Alt. KB Push Press x 6-8 reps each arm
Mixed Rack KB OH Carry x 100ft (50ft switch arms)
*Rest as needed

2. 15 minute AMRAP with a Partner:
15 Handstand Push-ups
12 Deadlifts (225/155)
9 Burpees-Over-Bar
*Partner 1 works through the AMRAP, while Partner 2
completes a 200m Farmer’s Carry (53/35). Partners switch
when Partner 2 completes their 200m carry

3. Mobility: Trap smash, Biceps smash,
Hamstring rollout