CrossFit WOD, January 21, 2020

21 Jan 20

Warm-up
Warm-up
For Quality

Coaches Warm Up

-Then, 3 Rounds For Quality Of:

7 Close Grip Push Ups

7 GHD Sit Ups

14 KBS

Weightlifting
Power Clean (4x2 TnG Reps @ 85% Across)

Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Comp.

C1.

Use 155/115# For Workout

Competitors Conditioning
Metcon (Time)
Conditioning WOD
5k Ski
Starting with and every 3:00
5 Burpees
10 Air Squats
20 DU's

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