CrossFit WOD, January 5, 2019


Saturday 5/1/2019

Movement Prep
2 Rounds
200m Run
20m single arm farmers walk (each arm)
20 single leg hip extensions

Oly
Hang Power Clean (Every 90 seconds )
Building to heavy double

Metcon
Metcon (Time)
Buy in – 800m Run
3 Rounds
12 HSPU
5-3-1 Power Cleans
Buy out – 15 Ring muscle ups

Rx – M 100,110,120
F 65, 72.5, 80
Int – M 80,90,100
F 50,60,65
30 toes to bar

Accessories
3 Rounds
45 D/us
20 pistol squats
12m handstand walk

join us
LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership  no Contract Options,