Workout of the Day 20180129

CrossFit

A]
12-15 Minutes to find a 3RM Backsquat,
Then
4x3@ 90% of Today's 3RM.
rest 90-120 seconds

B]
2 Rounds For Times:
60 Calorie Row (Calorie AB*)
30 Wallballs 20/14#-10' (30/20#*)
15 Burpees (Box facing burpee box jump overs 24/20"*)
rest 4 minutes between rounds

FITNESS

A]
3 sets:

10 Alternating back rack reverse lunges
Rest 45-60 seconds
60-75 Second Plank (weighted if poss.)

B]
2 Rounds For Time:
50 Squats
30 Russian Kettle-bell Swings
10 Burpees
rest 3 minutes