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 options and inclusions, No Contract Options, casual trial weeks and more….