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Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY "Jerry" Beginner: 800m Run 800m Row 800m Run Intermediate: 1 Mile Run 1,000m Row 1 Mile Run Advanced: 1 Mile Run 2,000m Row 1 Mile Run Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY A. For Time 1,000m Run 100 Weighted Russian Twists (ea. side) 100 Air Squats 100 Push-ups 100 Ring Rows 1,000m Run *Athletes may break up reps /sets as they see fit *30 Minute time cap B. Finisher (For Completion) 50 Leg Raises 50 Mountain Climbers 50 Plank Hip Raises (25 per side)

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Strength Curtis P Complex 3-3-3-3-3 Power Clean Right Leg Lung (Front Rack) Left Leg Lunge (Front Rack) Push Press B. Conditioning "Dorian" - 5 Rounds For Time: 20 Synchro ABMAT Sit-ups 10 Curtis P’s (95#/65#) 20 Double Unders | 40 Single Unders (each) *In teams of 2 *Partners work simultaneously on sit-ups + jump rope and split reps on the barbell *20 minute time cap Frequency Fitness Mount Pleasant – MetCon Workout of the Day "Where's Dory?" - For Time Begin with 5 Rounds of: 5 Dumbbell Squat Cleans 5 Dumbbell Push Press 15 Double-unders | 30 Single-unders Then, 4

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day For Time Buy in - 3 Minute Plank Hold 8 Rounds 20 Air Squats 10 Double KB Deadlifts 5 Pike Push-ups Cash out - 3 Minute Plank Hold Beg - 35lbs | Pike PU Int - 55lbs | Box Inverted Pike PU Adv - 70lbs | Strict HSPU *30 minute time cap Frequency Fitness Mount Pleasant – MetCon Workout of the Day

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day 20 Minute Partner AMRAP 2 Rope Climbs 20 Goblet Box Step-ups 30 American Kettlebell Swings *Split reps *Score total rounds & reps Beg - Sit-To-Stands | 26/18lb Int - Rope Climb (AHAP) | 35/26lb Adv - Rope Climb (15') | 53/35lb Bonus: 3 min AMRAP of Plate OH Lunges Frequency Fitness Mount Pleasant – MetCon Workout of the Day "Caption This" - For Time 1 Mile Run 100 TRX Rows 100 ABMAT Sit-ups 100 Slam Balls 400m Run 40 TRX Rows 40 ABMAT Sit-ups 40 Jumping Slam Balls 200m Run 20 TRX Rows 20 ABMAT Sit-ups 20 Slam Ball Burpees *In Teams of

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day 20 Minute Partner AMRAP Partner 1 AMRAP: 5 Snatches 5 Toes-To-Bar 5 Burpees over Bar Partner 2: 400m Run + 20 Air Squats *Partners alternate between the AMRAP and the run *Air squats happen at the 400m mark *Score rounds and reps Beginner - 65/45 / Hanging Knee Raises Intermediate - 75/55 / Kipping L-Swings Advanced - 95/65lb / T2B Frequency Fitness Mount Pleasant – MetCon Workout of the Day 4 Rounds for Max Reps 30 Seconds of WBS (Rest 15 seconds) 30 Seconds of Man Makers (Rest 15 seconds) 30 Seconds of WBS (Rest 15 seconds) 30 Seconds of

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. 12 Minute EMOM 1st - 5 Dips w/ 3s active hold @ top 2nd - 30 seconds Single-Arm Plank (alt. arms each round) 3rd - 30 seconds Double-Unders practice *For more advanced athletes, add weight to dips & core holds *Beginner / intermediate athletes work with bench dips or banded dips B. For Time 2,000m Row 50 Dips XXX Double-unders *15 Minute Time Cap Beginner - Row 1,500m / 50 D-U or 150 Singles Intermediate - Row 1,750m / 80 D-U Advanced - Row 2,000m / 100 D-U Frequency Fitness Mount Pleasant –

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Hang Power Clean 9-6-6-9 *Superset with a 20 Banded Pull-Aparts *10 minute clock B. Push Jerk 9-6-6-9 *Superset with a 30s Hollow / Superman Hold *10 minute clock C. "Grace-esque" - For Time 30 Hang Power Clean & Jerks Beg - Choose weight w/focus on technique | Hang Power Clean & Jerks Int - 95/65lb Adv - 135/95lb *8 minute time cap Frequency Fitness Mount Pleasant – MetCon Workout of the Day 5 Rounds For Time 400m Medball Run 40 Dumbbell Split Squats + Press 40 Kettlebell Swings *In Teams of 2 *Run together & alternate reps *Score time

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day 30 Minute AMRAP 400m Run 20 Deadlifts 20 Wall Ball Shots 20 Kettlebell Lunges Beg - 95/65lb | 25/15lb (KB) Int - 155/115lb | 45/25lb (KB) Adv - 225/155lb | 53/35lb (KB) *Partners run together and alternate reps as they see fit *Score rounds & reps Frequency Fitness Mount Pleasant – MetCon Workout of the Day A. 25 Minute AMRAP 2 Half Burpees 2 Single-Arm Hang DB Clean & Jerk 2 Air Squats 10 Slam Balls 4 Half Burpees 4 Single-Arm Hang DB Clean & Jerk 4 Air Squats 10 Slam balls 6 Half Burpees 6 Single-Arm Hang DB Clean