Friday, Jan. 6 CrossFit Workout of the Day
Warm up
3 rounds not for time:
10 light KB thrusters
10 ring rows
1:00 plank
Strength
Fitness: Clean Pull (with no explode) + 2 power cleans
Performance: Clean pull (wtih explode) + 2 cleans
Conditioning
Performance/Fitness
3 rounds for time (18-minute cap):
20 pull-ups
20 thrusters (95/65)
20 KB swings (53/35)
20 burpees
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