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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

WED, DEC 30TH WOD

Posted: Dec 29, 2020
Categories: WOD
Comments: 0

Warm-up:
4 min bike or row, increasing intensity ea minute. Then:
3 rounds w/empty BB
7 bent over rows
7 front squats
7 push press
7 good mornings
7 hang power clean

Strength/skill:
Every 90sec x 9
1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk

Conditioning:
5min AMRAP
7 Rounds of "Chief" (115/75)
Max cal bike/row in remaining time
--Rest 3 min--
5min AMRAP
6 Rounds of "Chief" (135/95)
Max cal bike/row
--Rest 3 min00
5 Rounds of "Chief" (155/105)
Max cal bike/row

*Score is total # of cals
"Chief"
3 Power Cleans
6 Pushups
9 Air squats

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Tags: WOD

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