17 Jan CrossFit WOD, January 18, 2020
Posted at 20:00h
in Work out of the day
Saturday January 18
Warm-up
Metcon
Metcon (2 Rounds for reps)
AMRAP 13 in teams of 2:
24 Calorie Row
100 Double Unders
24 Wall balls (20, 14)
Rest 3:00
AMRAP 13:
24 Hang Power Cleans (135, 95)
100 Double Unders
24 Calorie Row
*One person works. Split as desired.
24 Calorie Row
100 Double Unders
24 Wall balls (20, 14)
Rest 3:00
AMRAP 13:
24 Hang Power Cleans (135, 95)
100 Double Unders
24 Calorie Row
*One person works. Split as desired.
Rx+: (30, 20 Wall Balls )
Rx+ Post metcon – 12 minutes of easy recovery work either on bike or rower.
Extra Credit
– Global Foam Roll Lateral Quads x 60s each
* every time PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: 10 Burpees
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 Air Squats
Then,
AMRAP 6 of:
7 Hang Power Cleans
7 Wall balls
7 Push Press
20 Double Unders or Attempts