Warm-Up
Four rounds of:
10 Plate Ground-to-Overhead 45/25
10 Jumping Squats
3-5 Reps of Strict Pullups + Strict Toes-to-Bar
10 Samson Stretch
10 Burpees

Strength
Bench Press 3-3-3-3-3

CrossFit Workout
For time:
600m Run
15 Wallballs 20/14
10 Bar Muscle Ups
400m Run
30 Wallballs
20 Chest-to-Bar Pullups
200m Run
45 Wallballs
30 Pullups

Time Cap: 16 Minutes

Note: Scale movements as necessary

Starting Thursday, November 1, 2018 the place to get your daily Element CrossFit workout will be the Train Heroic platform. Follow along via daily e-mail notifications and log your scores via the app. The app also has demo videos and more in depth coach’s notes for you to get the most out of your workout everyday.

Follow the link below to sign-up for the Element CrossFit Daily WOD.