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Wednesday, January 8th Crossfit Workout of the Day – Cycle 1, Day 3

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Warm Up

500m row

Then, 2 rounds w/ empty barbell:
5 front squats
5 strict press
5 good mornings
5 hang muscle cleans
5 push press

Strength

Hang clean & push jerk
5-5-3-3-3

Conditioning

6 minute AMRAP
1k row
Max reps handstand push ups

Rest 1 minute

6 minute AMRAP
15 clean & jerks (155/105)
Max reps front squats (155/105)