Archive Monthly Archives: January 2019

CrossFit WOD, January 2, 2019

01/02/2019

Fitness
Metcon (Time)
12-9-6
Box Step Overs
Hang Power Cleans
Ring Rows
Front Squats
Burpees
Shoulder to Overhead
Rx – Athlete’s choice

Level 1
Metcon (Time)
21-15-9
Box Jump Overs (24/20)
Power Cleans
Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Rx – (75/55)

Level 2
“Belly Flop” (Time)
21-15-9
Box Jump Overs (24/20)
Power Cleans
Chest to Bar Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Rx – (115/80)

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