Workout of the Day

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Workout of the Day

WOD 4/16/14

by Crossfit 817 on 04/16/14

Pre WOD

6 mins AMRAP ladder of: 1 Hang Power Clean 115 lbs 1 Shoulder-to-Overhead 115 lbs 20 Double Unders 2 Hang Power Clean 115 lbs 2 Shoulder-to-Overhead 115 lbs 20 Double Unders 3 Hang Power Clean 115 lbs 3 Shoulder-to-Overhead 115 lbs 20 Double Unders Etc. Continue in this manner until reaching 6 minute time cap. Post total rounds.

Rx M:115/F:75 lbs Masters/Intermediate 95/55lbs Beginners 65/35lbs

WOD

As many rounds as possible in 6 mins of: 1 Power Clean 1 Front Squat 1 Power Clean 2 Front Squat 1 Power Clean 3 Front Squat....increase front squat each round. Post total rounds.

Use same weights as Pre-Workout

Post WOD

As many reps as possible in 2 mins of: Barbell Rollout

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