CrossFit WOD, January 11, 2021

01/11/2021

Fitness

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
HANG CLEAN AND JERK(45/35)
1-2-3-4-5-6-7-8-9-10
FRONT SQUAT(45/35)

EVERY TIME YOU BREAK BEFORE 11 REPS 10 LATERAL BAR STEP OVERS.

Level 1

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
HANG CLEAN AND JERK(95/65)
1-2-3-4-5-6-7-8-9-10
FRONT SQUAT(95/65)

EVERY TIME YOU BREAK BEFORE 11 REPS 20 LATERAL BAR HOPS.

Level 2

RAT RACE (Time)

10-9-8-7-6-5-4-3-2-1
HANG CLEAN AND JERK(135/95)
1-2-3-4-5-6-7-8-9-10
FRONT SQUAT

EVERY TIME YOU BREAK BEFORE 11 REPS 20 LATERAL BAR HOPS.