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Workout of the Day 4/5/2017 – Wednesday

CrossFit

A. Maintenance
EMOM 15:
2 Squat Cleans

Weight should be heavy and can be increased every couple/few rounds. The last 3 rounds should be at the heaviest weight.

B. Met-Con
For Time:
12 Overhead Squats (95#/65#)
60 Double Unders
10 Overhead Squats
50 Double Unders
8 Overhead Squats
40 Double Unders
6 Overhead Squats (115#/85#)
30 Double Unders
4 Overhead Squats
20 Double Unders
2 Overhead Squats
10 Double Unders

CrossFit 101

Skill.
Back Squat 10-10-5-5-3-3

Met-Con.
3 Rounds:
400m Run
10 Deadlifts
10 Push Press