04 Jan CrossFit WOD, January 5, 2019
Posted at 20:00h
in Work out of the day
01/05/2019
Warm-up
Metcon
Metcon (Time)
"Clean Balls"
For time with a partner:
40 Power Cleans (115, 75)
100 Wallballs (20, 14)
30 Power Cleans (155, 105)
75 Wallballs
20 Power Cleans (185, 125)
50 Wallballs
10 Power Cleans (205, 135)
25 Wallballs
Rx+:(Final weights are 225/145) (30, 20)
For time with a partner:
40 Power Cleans (115, 75)
100 Wallballs (20, 14)
30 Power Cleans (155, 105)
75 Wallballs
20 Power Cleans (185, 125)
50 Wallballs
10 Power Cleans (205, 135)
25 Wallballs
Rx+:(Final weights are 225/145) (30, 20)
30 Min Cap
Every drop complete
3 HR Push-ups
3 Jump Squats
10 Scorpions (total)
Then, Grab barbells + medballs + partner up
3 Rounds at a slow pace:
3 Power Cleans
6 Bird Dogs each side
9 Wallballs
*Add weight each set