Posted on Sep 29, 2016

CrossFit StKilda Workout of The Day 30/09/2106

Grand Final Weekend Schedule:
Friday 30th – 8am & 9:15 (w’ creche). NO midday, afternoon or evening sessions.
Saturday 1st – No 11am.
Sunday – Biz as usual.

A. Harper
Complete as many rounds as possible in 23 minutes of:
9 Chest to Bar Pull-up>>Pull Ups>>Banded Pull Ups>>Ring Rows
15 Power cleans 60/45kg
21 Air Squats
400-meter run with a 20kg plate

B. With a partner:
3 rounds each of:
A – Row 250m
B – Double KB Front Rack static hold. 24/16kg
Alternate after very 250m.