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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, APRIL 24TH 2017

STRENGTH: (12 min)


Power Snatch 
(65%/3)3


BeachFit Strength:


12 Min AMRAP


8 Plate Ground to Overhead


8 Alternating Overhead Plate Lunges (4/leg)


8 Calories on AirDyne


WOD:


#oh my


EMOMx12:


Odd Min: 6 Power Snatch + 6 OHS (95/65lbs) Scale to Power Clean and Front Squats


Even Min: 6 C2B + 6 TTB (Scale to Pullups and Knee Raise/Ab Mat


BeachFit will do:


Odd Min: 6 KB Swings + 6 KB Goblet Squats


Even Min: 6 Ring Rows + 6 Dead Bugs


Rest 5 min, then


#Heartbreak Kid (15 min Cap)


3 Rounds:


10 Front Squats (155/105lbs) Rx +185/135)
20 CTB Pull-ups
50 Double-unders


BeachFit will do:


3 Rounds:


10 Double KB Front Rack Squats


20 KB Rows (10 Per Side)


50 Single Unders