12 Jan CrossFit WOD, January 13, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Jan 13
Warm-up
Metcon (Time)
Teams of 2
5 sets (each/1:1)
50 Double Unders
10 Front Squats (135/95)
5 Power Cleans (135/95)
23 Min Cap
Weightlifting
Bench Press (5 x 3 @ 70-80%)
6 min AMRAP
30 Single Unders
5 Front Squats (empty bar)
5 Muscle Cleans (empty bar)
(3-4 sets)
2. Workout Prep
2 sets: (each)
10 Double Unders
2 Front Squats
2 Power Cleans
*Build up in weight*