CrossFit WOD, January 7, 2019


Monday 7/1/2019

Movement Prep
2 Rounds
15/12 calories
20 sit ups
7 banded good mornings
14 hip extensions

Strength & Conditioning
Metcon (AMRAP – Rounds)
EMOM
Min 1 – 10 sumo deadlifts
Min 2 – 10 Ctb pull ups

Rx – 100/65
Int – 80/50 – regular pull ups
Sc – 60/40 – strict pull ups 6

Metcon
Metcon (AMRAP – Rounds and Reps)
Inc ladder
3-6-9-12 etc
Clean & jerk
Bar facing burpees

Rx – 62.5/42.5
Int – 50/35
Sc – 40/30

Accessories
Metcon (Weight)
4 x 30sec
Farmers carry
AHAP

* rest as needed

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