Workout of The Day

Clean & Jerk 4×3
Clean & Jerk for load:
#1: 3 reps @ 67.5%
#2: 3 reps @ 67.5%
#3: 3 reps @ 67.5%
#4: 3 reps @ 67.5%

Strict pull-up 1 rep every 10 seconds for 2 minutes
*Pull-up chest-to-bar or lower if possible.

Practice L-sit for 5 minutes

3R, 1min @ station: Ring dip, DB snatch, Sumo deadlift high pull
Complete 3 rounds, 1 minute at each station:
Ring dip
Dumbbell muscle snatch (boys: 50#; girls: 35#)
Burpee
Sumo deadlift high pull (boys: 50kg; girls: 35kg)
Rest
RPE 8

Machiko Emoto

Machiko is an owner and co-founder of CrossFit Toronto and Primal Athletes and a CrossFit Level II certified trainer.

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