10 Jan CrossFit WOD, January 11, 2020
Posted at 20:00h
in Work out of the day
01/11/2020
Warm-up
Metcon
Auxillary Work
3 Rounds of:
banded pushdowns x 15
Alternating DB Curls x 10 each
banded pushdowns x 15
Alternating DB Curls x 10 each
Metcon (AMRAP – Rounds and Reps)
With a partner:
AMRAP 20:
7 Hang Power Cleans (155, 103)
7 Front Squats
150 Meter Row
*One athlete completes a round at a time
AMRAP 20:
7 Hang Power Cleans (155, 103)
7 Front Squats
150 Meter Row
*One athlete completes a round at a time
Then,
Movement Review:
Hang Power Cleans
Front Squats