CrossFit WOD, January 2, 2019


Wednesday 2/1/2019

Movement Prep
2 Rounds
60 single skips
20 sec goblet squat hold
10 squat pulses
5 wall squats (arms overhead)

Strength & Conditioning
Metcon (Time)
50 Back squats for time (@55%)
E2MOM
1 max set untill you reach 50 reps

Must come from the ground if you need to go lighter go lighter.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP
75 D/us
20 Power cleans
15 Db box step overs 24/20"
10 pull ups

Rx+ same as Rx expect ctb – bar muscle ups
Rx – 70/45 Db 2 x 20/2 x 15 – Ctb
Int – 60/40 Db 2 x 15/2 x 10 – Pull ups
Sc – 50/35 Db 1 x 15/ 1 x 10 – 6 Strict assisted

Accessories
200 Ring rows
every break 15 Hollow rocks

join us
LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….