Tuesday

BENCH PROGRAM

    then…

EMOM for 10min:

On Treadmill 

 EVEN: Walk

   ODD: Walk Backwards 

Monday

WORKOUT 1: DANIEL

Workout 1: Daniel - details and score card

COMPETITIVE AND COMMUNITY RX'D:

For time:

• 50 pull-ups
• 400-meter run
• 21 thrusters
• 800-meter run
• 21 thrusters
• 400-meter run
• 50 pull-ups

Women: 65 lb (29 kg)
Men: 95 lb (43 kg)

Time cap: 20 minutes

FUNday

3 Rounds for TIME: 

 400m RUN

 10 Tire Flips

 400m RUN

 20 Pull-UPs

Thursday

42-30-18 Reps for TIME:

 Alternating DB Snatches (50/35)

 ROW for Calories 

Wednesday

Parking Garage WOD

Tuesday

EMOM FOR 5min Complete:
5 Clean & Jerks (touch and go)

- REST 1 minute.
- Increase load each minute

EMOM FOR 5min Complete:

3 Clean & Jerks (touch and go)

- REST 1 minute.
- Increase load each minute

EMOM FOR 5min Complete:

1 Clean & Jerk

- Increase load each minute

Monday

For TIME:
 150 Double-Unders
 125 Sit-UPs
 100 BOX Step-UPs (24/20)
 75 Deadlifts (115/75)
 50 Burpees
 25 HSPU

One More Weekend of Semifinals Competition!
Read: "How To Watch the 2024 CrossFit Semifinals"