Saturday, Feb. 7 CrossFit Workout of the Day
Warm up
3 rounds not for time, 10-minute cap:
5 OH barbell duck walks forward/backward
5 hang power snatches
5 OHS
5 drop snatch
5 snatches
Conditioning
Performance/Fitness
“The Fires of Mordor”
Teams of 2, 25 minutes to complete the following:
21-15-9
Calorie row
Push press (115/75), (95/65)
15-12-9
Wall ball sit ups
Box jumps
9-7-5
Power snatches (115/75), (95/65)
Wall climbs
Partner 1 does 21 calorie row, then partner 2 does 21 calorie row. Partner 1 does 21 push presses, partner 2 does 21 push presses. This continues for the remainder of the workout.
2015 02 06