CrossFit WOD, January 19, 2019


Saturday 19/01/2019

Movement Prep
5 Minute Emom
5 Push ups
10 sit ups
15 Air squats

Metcon
Metcon (Time)
800m Run (as team)
30 Thrusters
30 Syncro kb front rack lunges
30 Ring Push ups
3 x 600m Row
20 Thrusters
20 Syncro kb front rack lunges
20 Ring dips
3 x 100m Partner carry
10 Thrusters
10 Syncro kb front rack lunges
10 Ring muscle ups

Rx – 60/40, Kb – 24/16
Int 42.5/30, Kb 16/12
Sc 35/20, Kb 12,8

* With remaining time max out (1 athlete working at a time, other athletes can help load the bar)

Thruster + Push Jerk (Find max for the day )
1 Squat clean thruster
1 Push jerk

Accessories
EMOM 3 Rounds
1 – max strict Unbroken HSPUS
2 – 12m Front rack lunge (As heavy as form allows)
3 – Max strict Ring pull ups
4 – rest

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