CrossFit WOD, January 26, 2019


Saturday 26/01/2019

Movement Prep
5min AMRAP
200m run
10m banded squat walk
10 L holde pulsing leg lifts (each side)
5 deadball squats

Strength & Conditioning
Metcon (Time)
E3MOM x 4
3 Front squats
6 back squats
15m HS walk / 20 shoulder taps

Rnd 1 55%
Rnd 2 :60%
Rnd 3 – 4 65% (of front squat)

Metcon
Metcon (Time)
20-15-10-5
Box jumps
Double kb cleans

into

9-6-3
Ring muscle ups
50 d/us

Rx – 2 x 24/16
In – 2 x 16/12, Kip & re grip
Sc – 2 x 12/8, Strict pull ups or ring rows

Accessories
1km row

into
3 Rounds
1 peg board accent (6 pegboard staggered pull-ups)
20m sled sprint @body weight

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