Wednesday 3/12/2014 CrossFit Workout of the day
Warm up
6 mins
5 squat stretches
5 Groiners
10 Hollow rocks
5 Power Cleans empty BB
5 Front Squats empty BB
Strength/Skill
Back Squats
5-4-3-3-3
Training (Met-Con)
5 Min
Climb as high as you can
2-4-6-8-10-12……
Power Cleans (115/80)
Front Squats
2 Min Rest
5 Mins
Power Cleans (115/80)
Front squats
Climb down as fast as you can from where you left off
Scale options:
Scale weight
Sub PC’s w KB Swings
Sub FS with KB rack squats
2014 03 11