CrossFit WOD, January 4, 2021

CrossFit WOD, January 4, 2021

1/4/21
MoFlow Thursday 8:30AM
Boxing Thursday 4:00PM

Weightlifting
Stamina Squating (On the Minute x 16 (8 Rounds))
Min 1 – Front Squat
Min 2 – Back Squat

Single barbell, loaded throughout.
Goal is to be at 82% of 1RM Front Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14 lb)
20 Power Snatch (75/55 lb)
20 Box Jump (24/20")
20 Push Press (75/55 lb)
20/14 Cal Row

Gymnastics
Metcon (Time)
ADV RX work to be done before WOD
For Time:
12 Ring MU
12 Squat Snatch (70% 1RM)
Rest 2:00
9 Ring MU
9 Squat Snatch (75%)
Rest 2:00
6 Ring MU
6 Squat Snatch (80%)

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