Friday, April 24 CrossFit Workout of the Day
Warm up
500m row (just body and arms), then
3 rounds not for time:
5 muscle snatches
10 back squats
Strength
Deadlift
Performance: 3 @ 80%, 3 @ 85%, 3 @ 90%
Fitness: 3 x 5 across
Conditioning
Performance
For time:
21-15-9
KB swing (70/53)
Toes to bar
*50 double unders between rounds
Fitness
For time:
21-15-9
Russian KB swing
Knees to elbows
*100 single unders between rounds
2015 04 23