Workout 6.17.14

Nickname: Hot Diggity.

Main – CrossFit

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Warm-up

With an Empty Barbell, 1 round of:

400m Row 10 Thrusters 10 Ring Rows 300m Row 8 Thrusters 8 Ring Rows 200m Row 6 Thrusters 6 Ring Rows

Buy In

Metcon (Weight)

EMOTM for 8 Minutes:

1 Hang Power Clean
1 Power Clean

Use 60-70% of your 1RM Power Clean.

WOD

Metcon (Time)

3 Rounds for Time:

20 Wall Balls, 20/14
20 Toes to Bar/ Knees to Elbows

Cashout

Weighted Plank Holds (3 Rounds for time)

Hold a Plank position with a 45/25# plate on your back. Rest 1:00 between rounds.

Feature Video

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