CrossFit WOD, January 17, 2019


Thursday 17/01/2019

Movement Prep
2 Rounds

7 Ring rows
10 Barbell Good Mornings
10m Lunge with Thoracic Twist
10 Banded front raises

Metcon
Metcon (Time)
Buy in
1.6km Row

3 Rounds
18/15 Calories
12 box jumps 24/20"
24 situps
36 air squats

3 Rounds
7m HS walk / 3 wall climbers
14 DB Squats
7 devils press

Buy out
1.6km Run

Rx – DB 2 x 20/15
Int – DB 2 x 15/10
Sc – DB 1 x 15/10 (normal burpees)

* split in thirds 1 group Rows as buy in 1 as buy out and 1 after completing 3 rounds to stager the rowing.

Extras
Metcon (AMRAP – Rounds)
12min Emom
1 – 30sec deadball hug (AHAP)
2 – 20M Sled push @bw

* rounds will be counted if completed to standard max 12rounds to be met.
ROMWOD

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