Monday, March 23 CrossFit Workout of the Day
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: 90% x 2, 77.5% x 10
Conditioning
Performance
9-minute ladder, 3-6-9-12…
Power snatches (95/65)
Wall balls (20/14)
Fitness
9 minute ladder, 3-6-9-12…
Plate ground to overhead
Wall balls
2015 03 22