Workout of The Day

Clean & Jerk 5×3
Clean & Jerk for load:
#1: 3 reps @ 65%
#2: 3 reps @ 65%
#3: 3 reps @ 65%
#4: 3 reps @ 65%
#5: 3 reps @ 65%

Front Squat 4×10
Front Squat for load:
#1: 10 reps @ 60%
#2: 10 reps @ 60%
#3: 10 reps @ 60%
#4: 10+ reps @ 60% of training 1RM

2x AMRAP in 7: Row, Thruster, Pull-up, CTB pull-up
Complete as many rounds as possible in 7 minutes of:
250m Row
7 Thrusters (boys: 40kg; girls: 25kg)
7 Pull-ups

rest 3 minutes

Complete as many rounds as possible in 7 minutes of:
250m Row
7 Thrusters (boys: 50kg; girls: 35kg)
7 Chest-to-bar pull-ups

*Pick up the second AMRAP where you left off on the first AMRAP.

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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