CrossFit WOD, January 9, 2020

CrossFit WOD, January 9, 2020

01/09/2020

Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats

Metcon
Metcon (Time)
For time:
2k Row (or 1 Mile Run)
21 T2B
100 Double Unders
1k Meter Row (or 800 Meter Run)
15 T2B
75 Double Unders
500 Meter Row (or 400 Meter Run)
9 T2B
50 Double Unders

30 MIn Cap

Auxiliary Work
Shoulder Press (Weight)
5 x 5 at Challenging Weight