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Wednesday, April 22 CrossFit Workout of the Day

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john

Warm up
3 rounds not for time:
5 barbell jumping back squats
10 supermans
15 medicine ball Russian twists

Strength
Back squat
Performance: 2 @ 75%, 2 @ 80%, 3×2 @ 85%
Fitness: 3 x 5 across

Conditioning
Performance
5-minute AMRAP:
5 power snatches (115/75)
10 burpee box jumps (24/20)

2 minutes rest

5-minute AMRAP:
15 calorie row
10 HSPU

Fitness
5-minute AMRAP:
10 plate ground to overhead
10 burpees

2 minutes rest

5-minute AMRAP:
15 calorie row
15 KB push press

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