Workout of the Day en Crossfit Vallecas

• deadlift
• Back squats
• Power clean and jerk

• DOM

For Time

50 calorie Row

Then,

10-9-8-7-6-5-4-3-

2-1 Reps of:

Squat Cleans (100/75 lb)

Handstand Push-Ups

Then, 50 Calorie row

• Tsakos 

AMRAP in 27 minutes

Buy-In: 1 mile Run

In the remaining time, AMRAP of:

7 Deadlifts (135/105 lb)

5 Lateral Bar Over Burpees

6 Wall Ball Shots (20/14 lb)

3 Box Jumps (30/24 in)

• A) Every minute on The minute complete For 6 minutes complete:

3 Hang Muscle snatchs

• B ) 2 sets

40 Double unders

30 Front squats

(30kg/20kg)

20 toes to bar

10 Burpees

Rest 1’

40 Double unders

30 kettlebell long cycle

20 Sit ups

10 Burpees

Rest 1’

40 Double Under

30 step ups

20 hollowrock

10 Burpees

Squat Snatch

Hang Clean

Pull snatchs

Squat clean & Jerk

A) 5 Rounds

8/8 bent over

Row

8 strict press

16 ring Row

8 T raises

B) Amrap 16’

1 Lap Run

3 Devil Press

6 Box Jumps

9 Strict Pull ups

5 Rounds

200 mts Run

15 Thruster

15 Box Jumps

15 Burpees