09 Jan CrossFit WOD, January 10, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Jan 10
Warm-up
Weightlifting
Hang Power Clean (10 x 1
Build in weight as form permits)
Build in weight as form permits)
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans(115/85)
15 Wall Balls (20/14)
Time Cap 18 Min
4 sets
30 sec Row (easy pace)
5 Wallballs (focus on arm cycling/breathing)
5 Alternating V-ups (each side)
5 Sumo Deadlifts (empty bar)
5 High Elbows (High Hang) (empty bar)
5 Sumo Deadlift High Pulls (empty bar)
**2. Workout Prep**
3 sets
2 Sumo Deadlift High Pull (work up in weight)
5 Wall Balls