CrossFit WOD, January 22, 2021

CrossFit WOD, January 22, 2021

1/22/21

Metcon
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball

CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 185# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 125# Deadlift + 14# Wall-Ball

Metcon (Weight)
Every Other Minute x 12:
Odd: 5 – 5 -4 – 4 – 3- 3 Deadlifts
Even: Rest

* Build in weight each set

Modifications
DEADLIFTS
Double DB deadlift
10-10-8-8-6-6 Bodyweight step-back lunges

ADV RX
Even minute 4-8 Mat HSWalk

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