WOD(workout of the day) Distinct CrossFit.com


Brutality (Reps)
Start up
5:00 min active warm up

Skill
complex 5:00 mins
High hang snatch
Hang snatch
Squat snatch
Choose a moderate weight that you know you can do with smooth transitions

W.O.D
Amrap 10
1 mile run
Max rep cleans 205/115 Score is total reps-record mile time

Mile incentive is as follows:
6:00 mins and under add 5 reps to your score
7:00 mins and under add 4 reps to your score
8:00 mins and under add 3 reps to your score
9:00 mins and under add 2 reps to your score
10:00 mins and under add 1 rep to your score

Rest 5 mins

Amrap 7
200 double unders
50 pull ups

Strength
Front squat 3×1

Finisher
50 abs of choice
Stretch

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WOD(workout of the day) Distinct CrossFit.com


Browbeaten (Time)

Sprint work
5 rds
5/10/15 suicide max effort
On the 30 sec Record best time

Complex
10 mins to work to heavy
Hang squat clean
Power clean
Jerk

No dropping between movements!

Metcon
3rds
10 Hspu
10 Sit ups 45/35
Then
100 double unders

Finisher
Hip flexor, quad, hamstring smash/stretch