Thursday, Sept. 24 CrossFit Workout of the Day
Congrats on completing On-Ramp, Lisa and Tony!
Warm-up
500m row, then
3 rounds not for time:
10 PVC pass-throughs
10 PVC overhead squats
10 PVC good mornings
Skill
Pull up clinic
10-minute EMOM:
3-7 pull ups
Fitness: Strict or kipping
Performance: Chest to bar or butterfly
Conditioning
“The Hurt Locker”
Performance
7 minute AMRAP:
7 OHS (95/65)
14 burpees over barbell
21 KB swings (53/35)
Fitness
7 minute AMRAP:
7 front squats
14 burpees
21 Russian KB swings
2015 09 23