CrossFit StKilda Workout Of The Day 15/01/2018
A. Squat Clean
25 mins to establish a 1Rep Max.
B 15min AMRAP With a partner;
A – 50m DBall/Bag Carry (to the parking metre)
B – Max Reps Back Squats 70/50kg (taken from rack)
On 3,2,1 Go, A will complete 50m Carry and B will complete Max Reps Back Squats. When A returns, B will complete 50m Carry and A will complete Max Reps Back Squats.
Continue in this alternating order for 15mins.
Score is total metres and total reps for the back squat.
O.P1 On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest