CrossFit StKilda Workout Of The Day 14/01/2020
A. For time:
40 Back Squats* (taken from floor)
40 Pull Ups**
20 Front Squats
10 Bar Muscle Up
10m OH Lunge/Scale to front rack lunge
* Same load across all bars. 60/42.5 – 50/35 – 42.5/25kg or scale.
**Beg/Int athletes should find 3 progressions increasing in difficulty for their pull up. Alternately you can stick with the same movement and complete reps of 40/30/20.
B. In a 6min window;
Max Russian KettleBell Swings in time remaining – AHAP