19 Jan CrossFit WOD, January 20, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Jan 20
Warm-up
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
Back Squat (5 x 5 @ 60 %
Every 2:30 )
Every 2:30 )
3 sets:
10 Dumbbell Suitcase Deadlifts (each side)
3 Inch Worms
10 Box Step Ups
2. Workout Prep
3 sets:
3 Deadlifts
3 Hand Release Push ups
3 Box Jumps
(Build in weight and height)