CrossFit WOD, January 9, 2024

CrossFit WOD, January 9, 2024

CrossFit – Tue, Jan 9

Back Squat (6×2 add weight each set)

On the 3:00 x 6 Sets: 2 Back Squats

First Working Set at around 70% & Build To Heavy set

Metcon (AMRAP – Reps)


400/350m Row

18 Thrusters 95 / 65 lb

400/350m Row

15 Thrusters 115 / 85 lb

400/350m Row

Max Thrusters 135 / 95 lb

First Barbell push for an unbroken set

Second Barbell push to complete in 1-2 sets

Row at a pace that allows you to push your thruster sets

When you get to your last barbell for max reps try to hang on for a set of 5 or more or 1-2 big sets. Try to keep your breaks on the last barbell to 10s or less.

score is total reps on your last set of thrusters

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