15 Jan CrossFit WOD, January 16, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Jan 16
Warm-up
Metcon (Time)
21-15-9
Power Cleans (115/80)
Bar Facing Burpees
Weightlifting
Front Squat (10 x 3
)
)
All Sets at the same weight
Pick a Moderate Weight for the day
6 min AMRAP
3 Power Clean (empty bar – build across)
5 Up Downs to seal pose
10 Lateral Bar Hops
2. Workout Prep
2 sets:
3 Power Cleans (Touch and Go)
2 Bar Facing Burpees