18 Jan CrossFit WOD, January 19, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Jan 19
Warm-up
Metcon (Time)
Teams of 2
120 GHD’s (Or 120 Stick Sit Ups)
12 Rope Climbs (Or 40 Strict Pull Ups)
240 Wall Balls (20/14)
TIme Cap 23 Minutes
Push Press x1 Split Jerk x1 (Every 90 Seconds for 7 Sets
1 Push Press + 1 Split Jerk
at 90% of your Push Press)
1 Push Press + 1 Split Jerk
at 90% of your Push Press)
6 min AMRAP
5 GHD’s to parallel (focus on leg extension)
1 max height rope pull (or 2 zombie climbs)
3 Wallball Squats
3 Wallball Push Press
3 Wallballs
2. Workout Prep
With Partner
1 set:
5 GHD’s (each)
1 Rope Climb (each)
5 Wall Balls (each)