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Monday, January 20th

CROSSFIT

STRENGTH:

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 50% of 1-Rep Back Squat on *both* lifts.


WOD:

For Time:

1,000m Row

Directly into 5 Rounds:

3 Power Cleans

6 Push Ups

9 Air Squats

Weight: 155/105

Scaling: 135/95, 115/80, 95/65, or lighter

Comp: 205/145

SWEATFEST

100 Double unders

50 Strict Ring Rows

100 Lunges holding slam ball

50 Weighted Crunches with Slam Ball

100 Slam Balls

50 Weighted Crunches with Slam Ball

100 Lunges holding slam ball

50 Strict Ring Rows

100 Double unders

CROSSFIT FOR SPORT

STRENGTH:

Front Squat

5 @ 60%

5 @ 65%

5+ @ 70%


WOD:

5 Rounds For Time:

10 Front Squats

20 Sit Ups

30 Double Unders/60 Single Unders


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