Saturday, Jan. 10 CrossFit Workout of the Day
Competition day is here! For those of you not battling it out for EVF’s Fittest, come cheer at Columbus Circle. The party kicks off around 9:20 a.m.
Don’t forget to tag your pictures and videod #TeamEVF. See you there!
Warm up
3 rounds not for time, or 10 minutes:
5 overhead duck walk forward/backward
5 hang power snatches
5 OHS
5 drop snatches
5 snatches
Conditioning
“Wind Beneath my Wings”
In teams of 2, 1 partner works at a time:
6-minute max distance row
30 seconds rest
5-minute AMRAP: Back squats (from the floor)
30 seconds rest
4-minute AMRAP: Chest to bar pull-ups
30 seconds rest
3-minute AMRAP: Hang power cleans
30 seconds rest
2-minute AMRAP: KB swings
30 seconds rest
1-minute AMRAP: Burpees
2015 01 10