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Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Strength 8 Tempo Kettlebell Sumo Deadlifts 4 Dragon Flies *12 minute clock *Aim to complete 4-5 rounds B. 18 minute AMRAP 2.4.6.8.10… Sumo Deadlifts T2B Box Jumps *In Teams of 2 *Buy in each round with 3 burpees per partner Beg - 95/65 | HKR Int - 135/95 | Kipping K2C Adv - 185/125 | T2B Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY For Time 400m Row 40 Single-Arm KB Swings 600m Row 60 KB Deadlifts 800m Row 80 KB Box Step-ups 1,000m Row 150m KB Farmers Carry *30

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. 15 Minute EMOM 1st - 5 Bench Press 2nd - 16 DB Alternating One-Arm OH Lunges 3rd - Rest *May increase weight on bench as technique remains B. 15 Minute AMRAP Buy in… 50 DB Floor Press w/hips elevated 2 Man Makers 150m Run 20 Double-Unders *Every round, increase Man Makers by 2 *Score rounds and reps completed Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 30 Minute AMRAP "Feeling Lucky" 100 DB Strict Press / P2 Planks 50 Burpee Squat Tuck Jumps 100 TRX Bicep

Frequency Fitness Mount Pleasant – COMMUNITY WORKOUT OF THE DAY For Time: 1,000 Meter Row 50/35 Calorie Assault Bike 1,000m Sandbag Run 40 Dumbbell Box Step-Ups (24/20") 50/35 Calorie Ski 40 Dips / Box Dips *30 minute time cap Finisher Hand Release Push-up Tabata

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY "Saman" 8 Rounds for Time: 13 Deadlifts 17 Wall Ball Shots 400 meter Run Beg - 115/75lb | 14/10lb | 200m Run Int - 135/95lb | 20/14lb Adv - 185/125lb | 20/14lb *40 minute time cap Frequency Fitness Mount Pleasant – Community WORKOUT OF THE DAY 28 Minute AMRAP Buy in… 300m DB Farmers Carry 40 DB Deadlifts 10 Synchronized Burpees over DB 40 TRX Tricep Extensions / Bicep Curls 10 Synchronized Burpees over DB Cash out… 300m DB OH Carry *In Teams of 2 *Cash out happens at the 28 minute mark

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY OPEN WORKOUT 20.5 For Time, Partitioned anyway 40 Muscle ups 80 Cal Row 120 WBS 20 Min TIme Cap RX - Men - 20-lb ball to 10 ft target     Women - 14-lb ball to 9ft target Scaled - Men - 14-lb ball to 10 ft target,                         -Chin over bar Pull ups             Women - 10-lb ball to 9 ft target                            -Chin Over bar Pull Ups Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY "Leave It To Me" - For Time 2 Minute Decline Plank Hold (ea.) 80 DB Snatches 80

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Interval Training (5 rounds) 2 Rope Climbs 15 Kettlebell Swings Time remaining – Max Row Calories *3 min on : 3 min off *Score max calories at the end of 5 rounds *Reset the rower after each attempt (everyone always starts at 0) Beg - Choose weight Int - 53/45lb Adv - 70/53lb Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY With a 30 Minute Clock At the 0:00… 1,000m Row Then, AMRAP the following: 21 DB Sumo Deadlifts 15 Weighted Sit-ups w/Press 9 Low TRX Rows / Pull-ups Then,

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Barbell Complex 1 Strict Press 2 Push Press 3 Push Jerk *Increase weight as technique remains *Perform all 5 reps in the sequence before racking the weight *15 minute clock B. 12 Minute AMRAP "Bruiser" 15 Push Jerks 30 Air Squats 60 Double Unders Beg - Choose weight w/focus on technique | 60 SU Int - 95/65lb | 30 DU Adv - 115/85lb | 60 DU Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY Battle Stations A. Ski Sprint B. Sandbag Front Squats C.

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Back Squat 5 x 5 @ 80% *Include 2-3 warm up sets before getting working weight on the bar *15-20 minute clock For Time 18 Single-arm DB OH Lunges 9 T2B 16 Single-arm DB OH Lunges 8 T2B 14 Single-arm DB OH Lunges 7 T2B 12 Single-arm DB OH Lunges 6 T2B etc… *Score time or cap + reps remaining *15 minute time cap Beg - Choose weight | Hanging Knee Raises Int - 35/25lb | Kipping L-Swings Adv - 45/35lb | T2B Frequency Fitness Mount Pleasant

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. 12 Minute EMOM 1st - 10 Hollow Body Lat Pull-downs 2nd - 30s Chin-over-bar Hold 3rd - 5 Perfect Box Jumps B. 18 Minute AMRAP 9 Double KB Deadlifts + 30s Hold 7 Burpee Box Jump Overs 5 Strict Pull-ups 200m Run Beg - 35/25lb | TRX Pull-ups Int - 53lb/45lb | Strict (or banded) Pull-ups Adv - 70lb/53lb KB | Bar Muscle-ups Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY "Hang Tight!" - 5 RFT: XXX Double-unders 20 KB SDLHP 20

Frequency Fitness Mount Pleasant – COMMUNITY WORKOUT OF THE DAY 21-15-9-15-21 reps for time: Devil Presses Plate Push-ups Plate Hold Squats *Complete a 150m Run before each round *25 minute time cap Finisher: 21-15-9 Strict DB Upright Rows Hollow Leg Raises