27 Jan CrossFit WOD, January 28, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Sat, Jan 28
Warm UP
Metcon (Time)
Teams of 2
20 Rope Climbs (split as desired)
40/32 Calorie Row (each at the same time) (2 Rowers)
60 Clean and Jerks (135/95) (split as desired)
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (Normal)
– into –
3 sets
4 Rope Pull Ups (strict pulls ups hanging from the rope) or 2 Zombie Rope Climbs
4 Muscle Cleans + Shoulder Press (empty bar)
4 Hang Power Cleans + Push Press (empty bar)
4 Clean and Jerks (empty bar)
**2. Workout Prep**
with Partner
3 sets (building in weight)
1 Rope Climb (Half Way)
5/4 Calorie Row (Workout Pace)
2 Clean and Jerks (Touch and Go)