A crossfit day

5 rounds of the following:

Cleans, 30 Kg, 10 reps
Barbrell thrusters, 20 Kg (+ body pump bar), 15 reps
press ups, 10 reps

Before this workout I had done about 30 cleans as a practice and warm up.

Followed by:

20 minutes on EFX, level 7, 175 spm
20 minutes rowing, level 10, 32 spm
15 minutes on ellyptical cross trainer, level 7, 75 rpm

Felt quite duffed after the 5 round workout but was determined to get some more CV done.