Posted on Apr 28, 2017

CrossFit StKilda Workout Of The Day 29/04/2017

A. In Teams of 2:
20min AMRAP of:
400m Run
9 Power Cleans 50/35kg
6 Front Squats
3 Thrusters

On 3,2,1 GO athlete A will run 400m while athlete B starts an AMRAP of 9/6/3. When athlete A returns, pick up where athlete B finished. Continue in this order for 20min.

Each time either athlete complete 3 Thrusters it is 1Round for the team.

The last PCLN must be stood up before you start the FSQT’s.
The last FSQT can become the first THRSTR.

B. Super Abs Saturday
4 sets of:
12 Barbell Rollouts
Rest 20s
30s L-Hang
Rest 40s

StKilda Barbell

A. Behind The Neck Jerk
In 18mins Work up to a heavy for today. (not max)

B.EV 30s x 30
Clean & Jerk @ 70% 1RM Jerk. (split or power)
If you cannot complete the set in 30s finish the set and rest to the next 30sec.