CrossFit WOD, January 20, 2023

CrossFit WOD, January 20, 2023

CrossFit – Fri, Jan 20

Back Squat (On the 2:30 x 6 Sets:
)
<p>5 reps @ 75%</p><p>3 reps @80%</p><p>1 rep @80%</p><p>5 reps @80%</p><p>3 reps @80%</p><p>1 rep @85%</p>
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

<p>Athletes who can do 10-15 RMU when fresh suggested….</p><p>10 Rounds: 4 RMU + 12 WB then 80 Cal Row</p><p>It pays to push the row. If you choose to row between these movements your pace will end up being much slower and more of a recovery. If you save it for the end you can give it what you’ve got.</p><p> </p><p>Athletes who can do 6-9 RMU when fresh suggested….</p><p>A) Rounds of:</p><p>1-3 RMU</p><p>8 Cal Row</p><p>12 WB</p><p>B) AMRAP 10:</p><p>Max Ring MU</p><p>At the 10:00 mark….</p><p>80 Cal Row</p><p>120 WB</p><p> </p><p>Athletes who can do 0-5 RMU when fresh suggested….</p><p>5 Rounds:</p><p>20 WB</p><p>13 Cal Row (15 cal on the last round)</p><p>Try for a few RMU in the start then finish the WB &amp; Row and if time is left try for more RMU</p>

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