Workout of The Day

Deadlift 1-1-3-3-3-3
Deadlift for load:
#1: 1 rep @ 70%
#2: 1 rep @ 77.5%
#3: 3 reps @ 82.5%
#4: 3 reps @ 82.5%
#5: 3 reps @ 82.5%
#6: 3+ reps @ 82.5% of training 1RM
*Leave 1-2 reps in the tank on + set.

Deficit pull 4×3 reps @ 70% 1RM

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 June 9th.

AFSAP: Burpee, KB swing, V-up
Complete as few sets as possible:
50 Burpees
50 Kettlebell swings (boys: 32kg; girls: 24kg)
50 V-ups
RPE 8
*Score = Number of sets for each station.

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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