08 Jan CrossFit WOD, January 9, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Jan 9
Warm-up
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
21/16 Calorie Assault Bike (Or 16/14 Calorie Echo Bike)
15 Shoulder Press (75/55)
9 Strict Pull-ups
Weightlifting
Split Jerk (10 x 1)
EMOM for 10 Min
1 Split Jerk at between 60-70%
6 min AMRAP
30 sec assault bike
5 Strict Press (empty bar – build across)
5 Banded Pullups
5 Down Dog/Seal Pose Transitions
2. Workout Prep
1 set:
5/4 Calorie Bike
4 Shoulder Press
3 Strict Pull-ups