Workout of The Day

Deadlift 2-2-5-5-5
Deadlift for load:
#1: 2 reps @ 65%
#2: 2 reps @ 72.5%
#3: 5 reps @ 77.5%
#4: 5 reps @ 77.5%
#5: 5+ reps @ 77.5% of training 1RM
*Leave 1-2 reps in the tank on + set.

Speed pull 7×4 reps @ 60% 1RM
*Rest 45 sec b/w sets.

Kroc Row
1 set of max reps / side
*minimum 20 reps / side
*Score = Type in “XX reps @ XX lbs”
*Go heavier or more reps than May 15th.

For time: KB swing, DB overhead walking lunge
Complete the following for time:
25-20-15-10-5 Kettlebell swings (boys: 32kg; girls: 24kg)
10m Dumbbell one arm overhead walking lunges, left arm (boys: 45#; girls: 30#)
10m Dumbbell one arm overhead walking lunges, right arm
RPE 7

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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