CrossFit WOD, January 3, 2019


Thursday 03/01/2019

Movement Prep
3 Rounds
200m Run
10 scorpions
20 Banded bicycle crunches

Metcon
Metcon (Time)
100 Sit ups
90 Air squats
80 Akb swings
70 Wall balls 9/6
60 Push-ups
50 calories
40 Push press
30 Strict pull ups
20 Hang Power snatches
10 Strict HSPUS

Rx – Barbell 52.5/35, Kb 24/16, HSPUS Def 4,2"
Int – Barbell 42.5/30, Kb 16/12, HSPUS
Sc – Barbell 30/20, Kb 16/12(Russian), Wall climbers

Accessories

Skills
kipping HSPUS
6min EMOM
5 Reps (focus on timing and smoothness this is skill focused)

Butterfly pull-ups
6min EMOM
5 Reps (focus on timing and smoothness this is skill focused)
* Progression is off box ask coach

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