CrossFit WOD, January 14, 2022

CrossFit WOD, January 14, 2022


8:00 Amrap
20 seconds Single Unders
5 Wall Balls
5 Deadlifts (empty bar)
5 Deadbugs (each)
5 Muscle Up Transition (Low Rings)

**2. Strength Prep**
Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set.

Deadlift (Weight)
– Heavy Single (15 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout Prep
Workout Prep**
1 set
5 Wall Balls
10 Double Unders or Single Unders
1 Muscle Up or Burpee Pull Up.

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups