CrossFit Workout of the Day

A.)
Every 3 minutes for 15 minutes
Front Squat – 3 tempo reps

tempo – 3031
3s eccentric
0s at bottom of squat
3s concetric
3s pause standing tall

– weight should be light-moderate not exceeding 70% of 1rm.
– bar taken from the ground.

B.)
4 rounds for time
400m run
15 hand release push-ups
30 alt. box step-ups 24/20

C.)
Spanish Squat
4x40s