CrossFit StKilda Workout Of The Day 28/01/2020
15 Lat Pull Downs
3-5 Ring Dips*
30s Perfect Hollow
*Pause for 3sec at bottom of final rep and hold for 10sec at top with turnout.
B. For time or reps:
30 Clean & Jerk/Grace 60/40kg/Compare to 09/05/19/Shitty images below.
30 Ring Muscle Up
Int: 5 Ring Rows + 5 Push Ups total 100reps.
30 Snatch/Isabel 60/40kg/Compare to 13/05/19/Shitty images below.
If 30reps are completed move directly into next movement.
All athletes must move forward at end of each AMRAP.
Same load across both barbells.
Score is total reps or time.