Workout of the Day – Sunday 4/30/17

30 Apr

CIRCUIT TRAINING

1 min of work/1 min of rest

  1. Tire Flip
  2. Off Set Step-ups
  3. Battle Ropes
  4. Dumbbell Thrusters
  5. Sled Pulls
  6. AbMat Sit-ups
  7. Burpee Wall Ball
  8. GHD hip Extensions

X 2

then

EMOM For All Workouts Below:

4 X 5 High Hang Squat Cleans (40%-60% of 1 rep max)

rest 2 minΒ 

5 X 3 Hang Cleans (60%-75% of 1 rep max)

rest 2 min

Squat Clean (80%-95% of 1 rep max)

3 – 3 – 3 – 2 – 1

CROSSFIT 323 WOD RESULTS – 4/30

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