CrossFit WOD, January 14, 2019


Monday 13/1/2019

Movement Prep
2 Rounds
15/12 calories
10 false grip ring rows
7 banded good mornings
14 wall balls from knees

Strength & Conditioning
Metcon (AMRAP – Rounds)
EMOM
Min 1 – 10 deadlifts @55%
Min 2 – 4 Ring muscle ups

Rx – Ring muscle ups
Int – Strung Ctb pull ups
Sc – Strung pull ups

Metcon
Metcon (AMRAP – Rounds and Reps)
15 Alt db hang clean & jerk
8 Burpee box jump overs

Rx – DB 22.5/15, Box 24/20"
Int – DB 20/15, Box 24/20" (can step burpee)
Sc – DB 15/10, Box step overs

Accessories
Metcon (Weight)
4 x 30sec
Farmers carry
heavier than last week

* rest as needed

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