Workout of the Day
AMRAP in 20 minutes
200m uneven farmer carry
20 front squats holding both objects
20 burpees

For today’s workout you’ll want to be smart about the weight you choose for your farmers carry. This is because the weight you use for the carries will also be used for front squats! You can choose two different weights or two weights that are close in weight to each other for both movements today. Whether you’re working with two kettlebells, two dumbbells or a combination of the two you’ll be holding one weight at each shoulder in the front rack position for the squats. After your carry and squats in each round you’ll finish the round off with twenty burpees. Your score for today will be the total rounds you complete plus any extra reps in the next round.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
For today’s workout you might have to get a bit creative depending on what equipment you have at home. If you have two weights to carry you can find a 200m track and carry your equipment that distance. You can also carry one piece of equipment if you only have one dumbbell or one kettlebell at home or you can forget the carry and just find a place for a 200m run. 100 double or single unders could also be done here to replace the farmers carry portion of the workout. The squats can be done with one or two dumbbells or kettlebells or even a barbell if you prefer. After your weighted squats you’ll move on to twenty burpees to finish out each round. Your score for today will be the total rounds you complete plus any extra reps in the next round. See you on the leaderboard!