CrossFit Workout of the Day

Every 2 minutes for 8 minutes
Front Squat
5 @ 65-75% of 1rm

coaches – make sure athletes are moving the load with decent speed. speed may be a touch slower than the past two weeks, but athletes should ascend with decent speed. 

8 minute amrap
5 toes-to-bar
7 dumbbell thrusters

LvL1 – 30/25, high knee raises
LvL2 – 40/30
LvL3 – 50/35

7 minute amrap
20 weight Russian twists
15s hollow hold
10 gymnastic crunches