CrossFit – Friday, January 5th, 2017

Workout of the Day

-Gymnastics Conditioning-

Every minute, on the minute, for 15 minutes:
Minute 1: Row 15/12 Calories
Minute 2: Ring Muscle ups, 3-5 reps
Minute 3: Plate Overhead Walking Lunges, 16 steps

*Use 45#/25# plate for OH walking lunges.

-Weightlifting-

Three rounds:
AMRAP 2 minutes of:
Hang Power Cleans, 185/135

*Rest 1 minute between rounds.

-Strength-

Overhead Squat (time cap: 10 minutes)

Build to a heavy set of 3 reps, 3RM if possible.

Post all results to Triib and/or comments

New Year – New Goals!