Sunday, October 6th Crossfit Workout of the Day
Warm Up
8:00 EMOM
Minute 1 – 10/8 calorie row
Minute 2 – 15 band pull aparts
Minute 3 – 10 PVC front squats
Minute 4 – 10 ring rows
Strength
Power clean
5×2
Work to heavy touch and go double.
Conditioning
Open Workout 14.4
14 minute AMRAP
60 calorie row
50 toes to bar
40 wall balls (20/14)
30 power cleans (135/95)
20 ring muscle ups
Sub for ring muscle ups: 20 C2B pull ups + 20 ring dips
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