06 Jan CrossFit WOD, January 7, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Sat, Jan 7
Warm-up
Metcon (Time)
Teams of 2
2000/1750m Row
200 Wall Balls (20/14)
2000/1750m Row
100 Dumbbell Box Step Ups (24/20)(50s/35s)
2000/1750m Row
40 Min Cap
3:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
2. Workout Prep
3 sets:
20 Second Row (workout pace)
5 Wall Balls
3 Dumbbell Box Step Ups (work up in weight and height)