24 Jan CrossFit WOD, January 25, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Jan 25
Warm-up
Weightlifting
Bench Press (Weight)
Bench Press:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon (Time)
100/80 Calorie Assault Bike
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate
Time Cap 18 Minutes
6 min AMRAP
30 sec bike (easy)
20 sec bike (mod)
10 sec bike (hard)
5 Up Downs + Plate Step Up
5 Bench Press (empty bar/slow and controlled)