CrossFit Workout Of The Day 10/1/2019

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CrossFit:

5 minute bike for max calories

rest 2 minutes

5 minute AMRAP:

rest 2 minutes

5 minute bike for max calories

rest 2 minutes

5 minute AMRAP:

*AMRAP:

30 Double-unders

3 cleans*

Athletes can start on either the bike or the AMRAP depending on how many people are in class. Cleans could be light muscle or power cleans for beginners. Int/Advanced should choose a challenging but doable weight of a squat clean. The single sub will be 30 singles due to the short nature of the amrap. The score will be total meters between the 2 rounds and total score for the amrap (round 2 of amrap picks up where round 1 left off).

QuickFit:

AMRAP4:

50m Sprint

10 light DB thrusters

rest 1 Minute

AMRAP4:

50m sprint

7 DB thrusters heavier than AMRAP1

rest 1 minute

AMRAP4:

50m sprint

5 DB thrusters heavier than AMRAP2

*start each amrap with the 50m sprint