CrossFit WOD, January 10, 2019


Thursday 10/01/2019

Movement Prep
5Min AMRAP
10 v sit ups
5 Burpees
20 shoulder rotations
10m broad jumps

Metcon
Metcon (AMRAP – Rounds)
3 Rounds through
(0-2) 400/300m Row
(2-4) 24 HSPU’S
(4-6) 200m Farmers carry
(6-8) 24 Box jump overs
(8-10) 12 Push jerks

Rx – HSPU’S, 64/48 carry, 24/20" Box, 70/45kg
Int – HRPU’S, 48/32 carry, 24/20" Box, 60/40kg
Sc – Push ups, 32/24 carry, 24/20" Box, 50/35kg

each 2-minute window is scored as a round, keep standard and reps.

Accessories
4 x 8
Bent over db row (each side)

4 x 8
Cable rear dealt pull aparts

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