Sunday, July 3 CrossFit Workout of the Day
Warm up
4 rounds:
5 strict hspu or 20 second hold
10 pistols
10 ring rows
Conditioning
Performance
7 rounds for time:
4 squat cleans (185/125)
4 wall walks
4 burpee box jump overs
4 shoulder to overhead (185/125)
4 bar muscle ups
4 KB clusters (53/35)
400m run
Fitness
7 rounds for time:
4 hang squat cleans
4 wall walks
4 burpee step ups
4 push presses
8 C2B pull ups
4 KB thrusters
400m run
2016 07 02