Sunday Feb 7 CrossFit Workout of the Day
Open Prep Day
Warm-up
Performance:
Double under flight simulator
5-10-15-20-25-30-35-30-25-20-
*All sets must be unbroken. If you miss, start back at the beginning of that set.
Fitness:
Double under practice
Conditioning
“Ghosts of Opens Past”
5 minute AMRAP
15 box jumps (24/20)
15 power snatches (75/55)
Rest 2 minutes
5 minute AMRAP
3 squat clean & jerks (165/110)
3 muscle ups
Rest 2 minutes
5 minute AMRAP
Burpees
Sub for muscle ups: 6 pull ups + 6 ring dips/10 ring rows + 10 push ups
2016 02 07