CrossFit WOD, January 4, 2019


Friday 04/01/2019

Movement Prep
Game

Strength & Conditioning
Metcon (Calories)
Tabata AAB
20 on 10 off 8 Rounds
Metcon (AMRAP – Rounds)
Tabata Star plank
20 on 10 off 8 Rounds

Metcon
Metcon (AMRAP – Reps)
4 rounds each
Paired
Alternating 2minute Rounds
300/200m Row sprint
20 Alt db snatches
max burpee box jump overs 24/20"

* Burpees are your score

Rx – DB 22.5/15, must jump burpees
Int – DB 20/10, must jump burpees
Sc – DB 15/10, Can step burpees

Accessories
Metcon (Distance)
For distance
5 x 2min Run (90sec rest between efforts)

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