400m run, amrap, back squat, burpees, carve engine, crossfit, thrusters, toes to bar -

Monday 10.5.20

Strength/Skill - Back Squat

EMOM 1:00 x 6

4 Reps at 80-90% 1 RM


WOD (Workout of the Day) 

"Long Day"

20 Min AMRAP

11 Thrusters 75/45

11 Lateral Bar Over Burpees

200m Run

11 Toes to Bar

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative


  • Our goal for this workout is to target 8-14 Rounds
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX