CrossFit WOD, January 8, 2021

CrossFit WOD, January 8, 2021

18/21

Metcon
Metcon (Time)
5 Rounds
21/15 Cal Row
15 Box Jump Overs (24/20")
7-6-5-4-3 Squat Cleans

ADV RX
R1: 155/105
R2: 185/135
R3: 205/145
R4: 245/165
R5: 275/185

RX
155/105 every Round

Gymnastics
Metcon (Weight)
2nd WOD Option ONE

Alternating OTM x 10 (5 Rounds)
Minute 1 – 8 Mat HSW
Minute 2 – 8 Mat Barbell Front Rack Walking Lunge

Build to a heavy walking lunge

Metcon (Time)
2nd WOD Option TWO

4 Rounds For Time:
500m Row
15 Weighted AbMat Sit-ups

(Slam-ball 30/20lbs)

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