CrossFit WOD, January 12, 2019


Saturday 12/01/2019

Movement Prep
2 Rounds
20m Walking toe touch
20m Lunge with T rotation
10 scorpions
8 wall angels

Metcon
Metcon (Time)
3 Rounds
200m Run
15 deadlifts
9 Bar muscle ups

Rx – 100/65
Int – 80/50, CTB
Sc – 60/40, pull ups
Metcon (AMRAP – Rounds)
30 D/us
8 Pistol squats
2-4-6-8-10 etc
Power snatch

Rx – 62.5/42.5
Int – 50/35
Sc – 40/30

Accessories
Metcon (Time)
3 Rounds
21 Cal Row
15 weighted ghd sit ups 15/10
9 Power Cleans 60/40

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