Posted on Nov 3, 2019

CrossFit StKilda Workout Of The Day 04/11/19

A. 25 mins working through;
5 x Front Squat +
3-5 Ring Muscle Up
12/9 Cal Air Bike

B. 15min AMRAP
50 Alt DB Snatch
50 Wall Balls

PM’s:

A. DB Front Squat +
Ring Rows + Ring Push Ups/Box Push Ups
Air Bike
Rest as need between movements.

B. 30 Single Arm DB Hang Clean & Jerk (15 E/S)
30 Deadball Cleans to Shoulder

Rest as needed between rounds or reduce to 12mins.

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