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Workout of the day – Friday

Crossfit Open 18.5 Amrap in 7 min 3 thrusters (100/65) 3 chest to bar pull-ups 6 thrusters 6 pull ups 9 thrusters 9 chest to bar pull-ups 12 thrusters 12 pull-ups 15's, 18's, 21's and so on

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Workout of the day – Thursday

A) Every 2 min for 20 min (10 sets) Power clean x 1 Build to today's heavy single B) For Time 20 power cleans 10 burpees over the bar 15 power cleans 10 burpees over the bar 10 power cleans 10 burpees over the bar 5 power cleans Use 60% of today's best single.

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