CrossFit WOD, January 11, 2019


Friday 11/01/2019

Movement Prep
Dodge ball

Strength & Conditioning
Metcon (3 Rounds for reps)
Tabata 8 rounds 20on 10 off
* Plank

* Row

* Strict pull ups

Metcon
Metcon (AMRAP – Rounds and Reps)
24/12 Cal AAB
12 Front rack lunges
12 Weighted sit-ups 15/10
12 Double Russian kb swings (find tough weight)
2 Rope Climbs

* 1 person on a 100m deadball front rack carry at all times.

Rx – 50/35 deaball 45/35, legless rope climbs
Int – 40/30, deadball 35/20, normal rope climbs
Sc – 30/20, deadball 20/15, Sled pulls

Accessories
Metcon (AMRAP – Reps)
10 x max effort
TTB
* rest 30 seconds between efforts

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