Workout of the Day

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 80% Clean 5 x 1 @ 85%

Primus Fitness – PrimusFit Weightlifting Squat 3 x 3 @ 80% Clean 5 x 1 @ 85% WOD 8 min dynamic warmup EMOM Odds: 10 lunges + 5 situps Evens: 1-2 power cleans (medium weight) 5 ROUNDS FOR TIME – 20 min cap 10 Pull-ups 10 Front rack lunges 10 push-ups 5 Hang power cleans

Primus Fitness – Spartan Lite Warm Up Weightlifting Power Snatch 10 x 1 @ 80% WOD 9 RFT 7 Cal Bike/Row 5 Power Snatch 3 C2B Pull Up (5 Regular) Cash Out – 400m Sled (45/25) L1 – 75/55 L2 – 95/65 L3 – 115/75

Primus Fitness – PrimusFit Weightlifting Deadlift 5 x 5 @ 60% WOD 9 RFT 7 Cal Bike/Row 5 Power Snatch 3 C2B Pull Up (5 Regular) Cash Out – 400m Sled (45/25) L1 – 75/55 L2 – 95/65 L3 – 115/75

Primus Fitness – Spartan Lite Warm Up Weightlifting Power Snatch 10 x 1 @ 80%

Primus Fitness – PrimusFit Weightlifting Hang Snatch 5 x 3 @ 70% Snatch 3 x 1 @ 80%

Primus Fitness – Spartan Lite Warm Up Weightlifting Power Snatch 10 x 1 @ 80% WOD

Primus Fitness – PrimusFit Weightlifting Hang Snatch 5 x 3 @ 70% Snatch 3 x 1 @ 80% WOD 9 RFT 7 Cal Bike/Row 5 Power Snatch 3 C2B Pull Up (5 Regular) Cash Out – 400m Sled (45/25) L1 – 75/55 L2 – 95/65 L3 – 115/75

Primus Fitness – PrimusFit WOD 120 Air Squat 60 American KB Swings 40 Push Up Pull Across 400 Meter Run Rest 3 Minutes 400 Meter Run 40 Push Up Pull Across 60 American KB Swings 120 Air Squat

Primus Fitness – PrimusFit WOD CrossFit Open 20.2 20 Minute AMRAP Rx version: 4 dumbbell thrusters (50/35) 6 toes-to-bars 24 double-unders Scaled version: 4 dumbbell thrusters (35/20) 6 hanging knee-raises 24 single-unders