CrossFit WOD, January 15, 2021

1/15/21 Metcon Metcon (Time) On the 0:00… 5 Rounds For Time: 20/15 Cal Row 10 Thrusters ADV RX 135/95 RX 115/85 *12 min Time Cap Metcon (Weight) On the 15:00….. Build to a Heavy Complex 3 Front Squats 1 Jerk *5 min Time Cap *From the Ground *1st rep can be a squat clean

CrossFit WOD, January 7, 2021

1/7/21 Metcon Metcon AMRAP x 20 25m Single KB Farmers Carry Each Arm 25m Single KB OH Carry Each Arm 2:00 on Any Machine Strength Metcon Spend at least 1 minute in each position: Puppy Pose Shoulder to Floor Wrist Stretch Couch Stretch Pigeon Stretch Butterfly Stretch Pike Stretch Straddle Stretch Frog

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