Tuesday 21st April 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility

Banded Shoulder mobility

Tekkers

Power cleans and Ring Dips

Strength

EMOM 16 Mins

Evens 5 x Hang Power Cleans (build to heaviest)

Odd 5 x Ring Dips

WOD for time (16 min cap)

21,15,9

Hang Power Cleans 60/40kg

Floor Press

Then in remainding time

AMRAP Bar over Down Ups

***score for time, then AMRAP