CrossFit WOD, January 22, 2020

Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip

With a running clock with a partner:
0:00 – 10:00
10 Alt. DB Snatches (50, 35)
10 Air Squats
10/8 Calorie Bike/Row
*One athlete completes a full round at a time

L2: (35, 25)
L1: (30, 20)

With a running clock with a partner:
12:00 – 22:00
Farmer Carry Relay x 100 Ft. Intervals – AHAP
*One athlete completes a full round at a time
22:00 – 30:00
Recovery – easy bike, row, or Sledpull Powerwalk
*Done individually