Posted on Aug 29, 2016

CrossFit StKilda Workout Of The Day 30/08/2016

A. Tuesday Grunt Work
40min AMRAP
400m Row
400m Run

If working with a partner:

A – Row
B – Run 400m
Alternate every 400m Run

or: (Do this if you can’t run due to injury)

400m Row
120 Doubles/240 Singles/80 Air Squats

A – Row
B – Dbls/Sls/Sqt
Alternate after every Dbls/Sls/Sqt

StKilda Barbell

A. Clean Pull + Hang Power Clean + Power Clean
20mins to work up to a Max.

Take 2mins to change plates for PartB and then go straight into:

B. Front Squat
in 18min work up to a heavy set of 2.

C.Accessory
5 x 12 Pendlay Row

CFSTK 6 Week Spring Challenge

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