CrossFit Workout of the Day

“Sand Bar”
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (155/105)
400 Meter Run
100 Meter Farmer’s Carry (50’s/35’s)

Body Armor
20-18-16-14-12:
Alternating Single Arm Curl to Strict Press

* Split Reps Evenly Between Arms
* Rest as Needed Between Sets

HOME GYM

“SeaWorld”
On the 5:00 x 6 Rounds:
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Farmer’s Carry