WORKOUT OF THE DAY

​CROSSFIT
3min AMRAP:
Max Weighted Step-ups
 
3 Rounds For Time:
500/400m Row 
12 Deadlifts (bodyweight) 
21 Box Jumps 

CROSSFIT BASICS
3min AMRAP:
Max Weighted Step-ups
 
3 Rounds For Time:
300/200m Row 
12 Deadlifts 40/30kg 
21 Box Step Overs 

POST WORKOUT
3 Sets:
:30 Standing Hamstring Stretch / Side 
:30 Quad Stretch / Leg

CFP+ PERFORMANCE
Skill
1 Legless Rope Climb 
3 Rope Climbs 
5 Strict Toes-to-Rope
Rest 1:30
 
Hang from the rope for the strict toes-to-rope