CrossFit WOD, January 13, 2020

01/13/2020

Push Press (Week 2 of 4) (Weight)
After a few warm up sets complete:

Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps @ 90%

**SUPERSET with a 1min weighted Plank. (45/25)lbs on your back.

Fitness
Metcon (AMRAP – Reps)
Every 3min x 5 Rounds:
8 Push Press
8 Sit Ups
8 Plate or Box Step Ups
8 Lunges

Level 1
Metcon (AMRAP – Reps)
Every 3min x 5 Rounds:
10 Push Press(95/65)
10 Hanging Knee Raises
10 Box Jump(20/16)
10 Lunges

Level 2
Hot N Spicy (AMRAP – Reps)
Every 3min x 5 Rounds:
10 Push Press(115/75)
10 Toes-to-Bar
10 Box Jump(24/20)
10 Jumping Lunges

RX+ is adding 1 rep each round. See how far you can get.
Round 1: 10 Reps
Round 2: 11 Reps
Round 3: 12 Reps
…And so on…

Write what you complete in the comments.

Your score is going to be the # you finished. So if you finish RX your score is 10. For RX+ write in the highest round you finished. You may NOT sit out a round. You must complete a minimum of 10 reps.

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