Monday 22nd December 2014 - Workout Of The Day - CrossFit Widnes

Warmup

Pipe Drills/Mobility Hips/Shoulders/Wrists

Tekkers/Strength

Power Clean and Push Press

10 mins to establish 3x RM

Beginners pure tekkers

WOD

5 x Rounds For Time:

6 x Power Clean 60/40kg

6 x Push Press

200m RUN

Kicker: If bar is dropped athlete completes

12 x Burpees and adds Kettlebell to next run