Posted on Sep 23, 2016

CrossFit StKilda Workout Of The Day 24/09/2016

A. In teams of 2; relay style,
21-18-15-12-9 Thrusters 42.5/30kg
40 Doubles (Scale to 50 Singles + 10 attempts)
200m Row

On 3,2,1 Go A will start 21 THRST then move to 40 DBL and then 200R. B can start 21 THRST as soon as A finishes 200R.
Continue in this order until both athletes have completes all movements.

B. With a partner:
10min AMRAP of
20 Synchro Burpees to plate
20 Synchro Toes to Bar
20 Synchro KettleBell Swings 24/16kg

StKilda Barbell

A. Pause Front Squats
5 x 3 with 5second pause in ideal bottom position.
Same load across all sets.

B. Push Press (from racks)
Add load each set.

C. 3min AMRAP
Clean and Push Press 42.5/30kg