CrossFit Workout – Friday February 9, 2018

AlexWORKOUT OF THE DAYLeave a Comment

Warm-Up
Row 500m / Bike 30 Cal
Four rounds of:
3-5 Strict Toes-to-Bar
15 Kettlebell Swings 1.5/1
15 Kettlebell Goblet Squats 1.5/1

CrossFit Workout

Set up in front of a running clock from 0:00-30:00 and perform the following:
On the 0:00
9-15-21
Dumbbell Thrusters Left Arm 50/35
Dumbbell Thrusters Right Arm 50/35
Pullups

On the 10:00
21-15-9
Dumbbell Snatch 50/35
Burpee Over Dumbbell (new standard)

On the 20:00
Five rounds of:
25′ Left Arm Dumbbell Overhead Walking Lunge 50/35
25′ Left Arm Dumbbell Overhead Walking Lunge 50/35
60s Low Plank Hold
Note: Scale as needed

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