CrossFit Workout of the Day

15 Minute AMRAP
50 ft. R Arm Overhead Carry
10 R Arm Dumbbell Hang Power Clean
8 R Arm Dumbbell Push-Jerks
50 ft. R Arm Farmer Carry
10 L Arm Dumbbell Hang Power Clean
8 L Arm Dumbbell Push-Jerks
10 Alt. Single-Arm No Push-up Burpees

At the 18 minute mark complete…
4 minute plank
– each break complete 15 jumping jacks

– at the top of every 3rd minute complete 10 weighted sit-ups with db. Only applies to the first 15 minutes.
– all movements performed with a single db.  

Accessory
8-10 Minutes of coach led stretching