11 Jan CrossFit WOD, January 12, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Jan 12
Warm-up
Metcon (Time)
Teams of 2
60 Bench Press (135/85) (split as needed)
1000 Meter Row (split)
40 Bench Press (155/100) (split as needed)
1000 Meter Row (split)
20 Bench Press (185/115) (split as needed)
1000 Meter Row
Time Cap 27 Minutes
Auxiliary Work
Super Set
4 x 10 Heel Elevated Goblet Squats
4 x 10 Russian KB Swing
3:00 Machine
-into-
Crossover Symmetry or Banded 7’s
-into-
3 sets
10 Single Arm Dumbbell Bench Press (Each)
10 Alternating V-Ups
10 Ring Rows