On SATURDAY, DECEMBER 16, Daybreak CrossFit will be honoring McCrae Williams, son of long time Daybreak CrossFit member, Chris Williams. We are partnering with McCrae’s family to host the “MW3” Hero WOD where ALL donations will benefit the McCrae James Williams Foundation. Click to read more.
"Icon 4"
1.5 Mile Run
120 Double Unders
100 Squats
80 Chest to Bar Pull Ups
60 Sit Ups
40 Clean and Jerks (115/75)
20 Strict Handstand Push Ups (deficit 4.5/3)
"Work It Out"
0-5 Minutes: 60/50 Calorie Bike
6-10 Minutes: 1k/750m Row
11-14 Minutes: 50 Kettlebell Swings (53/35)
15-17 Minutes: 100 Meter Walking Lunges
18-19 Minutes: Plank
"Breaking All The Rules"
8 Rounds:
15 Burpees
10 Toes to Bar
5 Front Squats (165/115)
Rest 1 Minute
"Homemade Dynamite"
21 Snatches (95/65)
21 Box Jumps (24/20)
9 Muscle Ups
15 Snatches
15 Box Jumps
9 Muscle Ups
9 Snatches
9 Box Jumps
9 Muscle Ups
"Feed The Beast"
AMRAP 15
250 Meter Row
10 Push Press (135/95)
20 Sit Ups
Split Jerk
5x2
RNG 8a
YOGA 9:15a