CrossFit WOD, January 14, 2020

14 Jan 20

Warm-up
Warm-up
For Quality

Coaches Warm Up

-3 Rds NFT

6 Pressing OHS pvc/bar

8 Close Grip Push Ups

10 GHD Sit Ups

Weightlifting
Overhead Squat (5x3 @ 85-90% )

Metcon
Metcon (Time)
21-18-15-12-9-6-3

OHS 95/65#

Ring Dips

Comp.

C1.

Use 115/75 For Workout

Cool Down
Stretching

Splits Against The Wall

Couch Stretch

Chest Stretch

Competitors Conditioning
Metcon (Time)
10 Rounds For Time

100m Ski

1 Rope Climb

-Rest 0:20

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