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CrossFit WOD, January 4, 2022

03 Jan CrossFit WOD, January 4, 2022

Posted at 20:00h in Work out of the day by

Tuesday

Warm-up
8 min AMRAP
30-sec row (easy pace)
10-sec Handstand Hold
30-sec ski (easy pace)
5 Knee to Elbows
3 Power Cleans (empty bar-work up in weight)

Workout Prep
Workout Prep**
1 set
5/4 Calorie Row
3 Handstand Push-Ups
2 Power Cleans
5/4 Calorie Ski
3 Toes to Bar

Metcon
Metcon (2 Rounds for reps)
10 min AMRAP
12/9 Calorie Row
12 Handstand Push-Ups
12/9 Calorie Row
4 Power Cleans (185/125)

-Rest 4 Minutes-

10 min AMRAP
12/9 Calorie Ski erg (OR 12/9 Calorie Row)
12 Toes to Bar
12/9 Calorie Ski erg (OR 12/9 Calorie Row)
4 Power Cleans (185/125)

Auxillary Work
Pull-ups (Max reps)
Accumulate 40 Strict Pull ups
Curls (Weight)