img

By LAHAINA CROSSFIT

WORKOUT OF THE DAY, DECEMBER 13TH 2017

WOD:


#wiped clean


5 Rounds On the 4:00


30 Air Squats


20/15 Calorie Row, 200m Run, 14/10 Assault Bike or 14/10 Ski Erg


7 Clean and Jerks (135/95) (Rx+ 155/105lbs)


*BeachFit will do 5 KB Clean and Jerk per side


CASHOUT:


Barbell Reverse Lunge


2 x 20 (Total Steps)


*Do one warm up set to establish weight and then 2 working sets.