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Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Complete as many rounds as possible in 20 minutes of:4 dumbbell thrusters6 toes-to-bars24 double-unders Rx - 50lbs / 35lbs - 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders Scaled - 35lbs / 20lbs Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 5 Rounds For Time Buy in… 600m DB Run 21 Plate G2O 15 DB Floor Press 9 Low TRX Rows Cash out… 600m DB Run *30 minute time cap Finisher 50 Firehydrants 50 Lateral Lunges

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Partner Open WOD 14.4 AMRAP in 28 minutes: 60 Calorie Row 50 Toes-to-Bars 40 Wall Ball Shots 30 Cleans 20 Muscle-Ups Beg - Choose weight w/focus on technique | TRX Pull-ups Int - 115/65lb | Pull-ups Adv - 135/95lb | Muscle-ups Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 3 RFT (advanced) 60 KB Goblet Squats 30 Burpees 20 T2B 3 RFT (scaled) 60 Air Squats 30 Half Burpees 20 Hanging Knee Raises *15 minute time cap 10 Minute AMRAP 200 Medicine Ball Cleans 400m

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Back Squat 3.3.3.3.3. *Increase weight as technique remains *Record heaviest weight used *15-20 minute clock For Completion 100 Barbell Walking Lunges *1 minute plank hold every time you rest *To be done with an empty barbell *12 minute time cap Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY In 15 Minutes or less… 10 DB Snatches 10 Box Jumps 20 DB Snatches 10 Box Jumps 30 DB Snatches 10 Box Jumps 40 DB Snatches 10 Box Jumps 50 DB Snatches 10 Box Jumps 15 Minute AMRAP 50/40 Cal

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Interval Training 0:00 – 5 Minutes 800m Run Alternating Max Reps Hang Power Snatches 5 - 8 Minutes Rest 8 - 13 Minutes 800m Run Alternating Max Reps Power Snatches 13 - 15 Minutes Rest 15 - 20 Minutes 800m Run Alternating Reps Max Overhead Squats *Alternate reps with a partner *Score total reps used with the barbell Beg - Choose weight w/focus on technique | 600m Run Int - 75/55 Adv - 115/75 Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY A. AMRAP 8:00

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Strict Pull-up (Skill & Practice) Pull-up Assessment: Max Effort (x1) Hollow Rocks x 30 (Beginners x 15)Scapular Retractions (w/3s hold) x 10Banded Pull-ups (w/3s hold) x 10 *Complete the above x 3 *15 minute clock B. 3 Rounds For Time 10 DB Power Snatches (L) 10 Single-Arm OHS (L) 10 Strict Pull-ups 10 DB Power Snatches (R) 10 Single-Arm OHS (R) 10 Strict Pull-ups *15 minute time cap Beg - 15/10lbInt - 30/20lbAdv - 45/35lb Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 4 Minute Clock

Frequency Fitness Mount Pleasant – COMMUNITY WORKOUT OF THE DAY "Oh BOY!" - For Time 20 DB Power Clean & Jerks 20 Box Jumps 20 Pull-Ups 20 Burpees 20 Pull-Ups 20 Box Jumps 20 DB Power Clean & Jerks Run happens between / after every movement! Scaled - 30/20lb | TRX Pull-up | 200m Run Rx - 45/35lb DB | C2B Pull-ups | 400m Run *35 minute time cap

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY "Elizabeth" 21-15-9 Cleans Dips Beg - 65/45lb Int - 95/65lb Adv - 135/95lb | Ring Dips *12 minute time cap *Score time Finisher Max Effort Push-ups 400m Run Max Effort Wall Ball Shots *Score total reps (PU + WBS) Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY For Time Buy in… accumulate a 2 minute Squat Hold 32/24 Cal Row 25 TRX Core Push-ups 32/24 Cal Ski 25 Dumbbell Cleans 32/24 Cal Bike 25 DB Romanian Deadlift 50 DU / 100 SU 25 DB Strict Press Cash out… accumulate a 2 minute Squat Hold *30 minute time cap

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY 10 rounds for time of: 8 ground-to-overheads, 10 bar-facing burpees Time cap: 15 minutes RX - 95 lb / 65 lb Scaled - 65 lb / 45 lb Visit https://games.crossfit.com/ to see the WOD posted weekly 8:00PM EST. Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 5 Rounds (with a Partner) for Time 8 Man Makers / Plank Hold 50m Sandbag Run (each) / Wall Sit 24 One-Arm Dumbbell Thrusters / Flutter Kicks Cash out: 300 Double-Unders / Row With a running clock Partner A