2017.12.18

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Workout of the Day 12/18/2017 – Monday

CrossFit

A. Focus
EMOM 10:
4 Hang Power Cleans
2 Front Squats
4 Push Press

Weight should be relatively light. Work should be completed in about 20-30 seconds.

B. Met-Con
For Time:
50 Calorie Row
40 Russian Twists (1.5 pd/1 pd)
30 Air Squats
20 Power Cleans (135#/95#)
10 Power Snatches + Overhead Squats

CrossFit Lite

A. Met-Con
EMOM 30:
0: 10 Wall Balls (20#/14#)
1: 10/8 Calorie Row
2: 10 Slam Balls (30#/20#)

CrossFit 101

Skill.
Thruster 8-8-5-5-5

Met-Con.
27-21-15-9:
Thrusters
Ring Rows