Posted on Dec 7, 2018

CrossFit StKilda Workout Of The Day 08/12/18

A. 3 Rounds for time of:
21 Wall Balls, 9/7kg
15 Chest To Bar Pull Ups/Pull Ups
9 Clean & Jerks 60/42.5kg

18m TimeCap

B. EMOM x 12
M1 – 175/150m Ski Erg
M2 – 30m Double KB Front Rack Carry
M3 – 250/200m Row
M4 – 8 Double KB Renegade Rows (Push Up + Row + Push Up + Row =2)

StKilda Barbell

A. Snatch Pull
5 x 3
Reset between reps.

B. EMOM x 12
M1-2 6 Snatch
M3-4 4 Snatch
M5-6 1 Snatch
M7-8 12 Snatch
M9-10 4 Snatch
M11-12 6 Snatch
AHAP across all sets.

MENU