CrossFit WOD, January 13, 2020

13 Jan 20

Warm-up
Warm-up
For Quality

400m Row

-Rest 1 Minute

150m Sprint

-3 Rds NFT

12 Med Ball Cleans

10 Push Press w/empty Barbell

4 Strict Ring Dips

Weightlifting
2 Squat Cleans + 1 Jerk ( 5x1 Building)

Metcon
Metcon (AMRAP - Reps)
5 Rounds, 2 Minutes Per Round

150m Row Sprint

5 Bar Muscle Ups*

Max Squat Cleans**

-Rest 3 Min Between Rounds

*Highest level of unbroken gymnastic skill. Pull up, C2B, MU.

**Pick a challenging weight, between 80-90%

Note: this is an all out sprint. You should have about 60-45 seconds of time to

perform your squat cleans. I’am looking for heavy weight, somewhere between 3-5 reps per round.

Cool Down
Pattern Reset

300m Row (focus on perfect technique)

10 Close Grip Swings

5 Wall Squats

Competitors Program
Metcon
4 Rounds Not For Time

30m Handstand Walk

20 GHD Sit Ups

20 GHD Hip Ext

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