CrossFit WOD, January 12, 2020
WODMetconHangover Helper5 rounds 1 min row/ride we flip for it 1 min burps 1 min jump rope 1 min rest
WODMetconHangover Helper5 rounds 1 min row/ride we flip for it 1 min burps 1 min jump rope 1 min rest
WODMetcon (Distance)Partner up Partner 1: Row 1000m Partner 2: 4 Squat Cleans 205/155 8 Burpees over Bar 12 CFSU 30 minute AMRAP
WODMetconJag 28 (Time)Run 800 meters 28 Kettlebell swings, 70# 28 Strict Pull-ups 28 Kettlebell clean and jerk, 70# each arm 28 Strict Pull-ups Run 800…
WODWeightliftingDumbbell bench press (6x8)Metcon (Time)5 Rounds 15 Box Jumps 24/20 15 Wall Balls 20/14
WODMetconBradley (Time)10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 seconds In honor of U.S. Air Force Senior Airman…
WODWeightliftingSnatch Grip Deadlift (5x6)Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP 6 Hang Snatch 95/65 10 Cal Bike 6 K2E
WODWeightliftingPower Clean (5x3)Metcon2k Row (Time)Max Effort 2k Row
WODMetcon (AMRAP - Rounds and Reps)20 minute AMRAP 7 cal Bike One round of cindy
SATMetcon (Calories)Partner up score is total Cals partner 1 rows for cals as partner 2 completes round of work then switch work- 4 power cleans…
WODWeightliftingFront Squat (5x8)Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP 12 KBs 70/53 9 CFSU 6 Pull Ups