CrossFit WOD, January 13, 2022

01/13/20222

DB Bench Press (Weight)
8-10 Incline DB Bench Press
Immediately into;
8-10 Incline DB Seal Rows
Rest 2min. Repeat For 4 Total Sets

Fitness
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP

50 Single Unders
40 Knee-Ups
30 DB Deadlifts(15/10)
20 Front Rack Lunges(15/10)
1:00 Plank Hold

Level 1
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP

100 Single Unders
40 V-Ups
30 DB Deadlifts(35/25)
20 Front Rack Lunges(35/25)
10 Wall Walks

Level 2
Doc Ock (AMRAP – Rounds and Reps)
(20)AMRAP

50 Double Unders
40 V-Ups
30 DB Deadlifts(50/35)
20 Front Rack Lunges(50/35)
10 Wall Walks

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