03 Jan CrossFit WOD, January 4, 2020
Posted at 20:00h
in Work out of the day
01/04/2019
Warm-up
Coaches Choice
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 w. a partner:
50 Wall balls (20, 14)
50 Calorie Row
40 Toes to bar
40 Hollow Rocks
30 Strict Press (75, 53)
30 Push Press
20 Overhead Squats
20 Thrusters
10 Box Jump Overs (24, 20)
10 Burpee Box Jumps
*One person works at a time. Split as desired
50 Wall balls (20, 14)
50 Calorie Row
40 Toes to bar
40 Hollow Rocks
30 Strict Press (75, 53)
30 Push Press
20 Overhead Squats
20 Thrusters
10 Box Jump Overs (24, 20)
10 Burpee Box Jumps
*One person works at a time. Split as desired