02 Jan CrossFit WOD, January 3, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Jan 3
Warm-up
Weightlifting
Overhead Squat (3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)
– Rest 60-90 seconds between sets -)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
3:00 Assault Bike or Echo Bike (Alternate 30 secs Moderate/fast into 30 secs slow)
-into-
3 Sets
10 PVC Pass Throughs
5 Snatch Grip Shoulder Press (PVC)
5 Overhead Squats (PVC) with Hip Cycle or Banded
5 Kip Swings