Friday, March 10 CrossFit Workout of the Day

Mobility: Shoulder/Scap drills to help get things warm for today’s complex.

Warm up
3 sets:
2 clean pulls
2 muscle cleans
2 front squats
2 push presses
2 hang cleans

Strength
COMPLEX
Performance:
Power clean + hang squat clean + shoulder to overhead + front squat + shoulder to overhead
15 minutes to work to heavy set of complex

Fitness:
Power clean + hang power clean + shoulder to overhead
5 sets of complex, across or ascending

Conditioning
14-minute AMRAP:
21 KBS (53/35)
14 pistols
7 burpees

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