Monday, March 16 CrossFit Workout of the Day
Congrats on all of your accomplishments this weekend, EVF-ers. Cheers to first (and more!) muscle-ups and completing the NYC Half Marathon to those of you who participated.
Warm up
3 rounds not for time:
20 hollow rocks
15 barbell good mornings
10 barbell overhead squats
Strength
Front squat
Fitness: 3 x 5 across
Performance: 95% x 1, 75% x 10
Conditioning
Performance
10-minute EMOM:
Minute 1 – 7 deadlifts (275/185) + 7 burpees over bar
Minute 2 – 7 toes to bar + 5 kettlebell swings (53/35)
Fitness
10-minute EMOM:
Minute 1 – 5 deadlifts + 5 burpees
Minute 2 – 5 hanging knee raises + 5 kettlebell swings
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