Posted on Jan 24, 2020

CrossFit StKilda Workout Of The Day 25/01/2020

A. In teams of 2:
Buy in: 100m Farmers Carry (KB or DB)
Into –
6 Rounds:
18/15 Cals Row/Bike
8 Deadball Ground to Shoulder
Cash Out: 100m Farmers Carry

Rest 4mins;

Then:

Buy in: 100m Front Rack Carry
6 Rounds:
15/12 Cals
8 Deadball Squats
Cash Out: 100m Front Rack Carry

Rest 4 mins:

Then:

Buy In; 100m Mixed Carry (1 KB FR + 1 KB OHD)
6 Rounds:
12/9 Cals
4 Deadball Cleans +
4 Deadball Squats
Cash Out; 100m Mixed Carry (1 KB FR + 1 KB OHD)

StKilda Barbell

A. Hang Power Clean
Establish a 3rep max.

B. Front Squat
Establish a 5rep max.

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