CrossFit WOD, January 18, 2019


Friday 18/01/2019

Movement Prep
2 Rounds
1 minute wall sit
1 minute bridge
20m Toe walk

Strength & Conditioning
Metcon (AMRAP – Reps)
(Paired )
Max D/us

* 1 person is on a 100m deadball carry at all times

if this is done as single skips 3 singles will equal 1 rep

Metcon
CrossFit Games Open 17.3 (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Accessories
Every 2 minute until fail
15/12 cal AAB
6 TTB

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