Monday 9th March 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility

3 x RFQ

12 x Kb Swings 16/12kg

12 x Burpees

12 x Air Squats

Tekkers

Shoulder Press/Push Press/Jerk

Strength

EMOM 6 mins

5 x Push Jerk 60/40kg +1 rep each round

WOD

7 x RFT

5 x Strict Press/5 x Push Jerk 60/40kg

12 x Bar over hand release burpees