Workout of the Day

CrossFit WOD, March 12, 2022

3-12-22

Warm-up
1. Hip Halo Activation

3.1-2 Sets:
1:00 Bike
10 Single Arm High Pull R/L (Light-Moderate)
10 Front Squat (45/35)
10 Russian KB Swing (Light-Moderate)
-Then-
Build to 2nd Power Clean weight.

4. Workout Prep
1 Set (at workout pace)
1 Power Clean (at first workout weight)
200m bike
1 Power Clean (at second workout weight)
200m bike
1 Power Clean (at third workout weight)
200m bike

Metcon (Time)
"I am Beyoncé, always."
15:00-60:00

4 rounds
5 Power Cleans (205/135)
1000m bike @easy pace (OR 400m Jog)
-Rest 3 Minutes-
3 rounds
4 Power Cleans (225/155)
1000m bike @easy pace (OR 400m Jog)
-Rest 3 Minutes-
2 rounds
3 Power Cleans (245/165)
1000m bike @easy pace (OR 400m Jog)

Scoring: Load