2018.01.05

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Workout of the Day 1/5/2018 – Friday

CrossFit

A. Strength/Maintenance/Endurance/Skill
5 Rounds:
1 Rope Climb
200m Run

With a Running Clock…

B. Met-Con
0:00 – 10:00
3-6-9:
Hang Squat Clean Thruster (135#/95#)
C2B Pull-Ups

C. Met-Con
10:00 – 20:00
400m Run
50 Wall Balls (20#/14#)

D. Met-Con
20:00 – 30:00
5-10-15-20-25…:
Calorie Row
Double Unders

Continue up the ladder until the clock hits 30 minutes. Score total reps.

CrossFit Lite

A. Met-Con
5 Rounds:
300m Run
50 Double Unders
20 Burpees