CrossFit WOD, January 20, 2020

01/20/2020

Bench Press (Week 3 of 4) (Weight)
After a few warm up sets complete:

Set 1) 5 x 75%
Set 2) 3 x 85%
Set 3) Attempt a new 1 rep max!

SUPERSET With 5 Weighted Chin Ups(Underhand Grip)

*If you cannot use weight, strict or banded is fine.

Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
30 Single Unders
10 Wall Balls
30 Single Unders
5 Ring Rows

For the ring rows make sure you are pulling till the thumb knuckle makes contact with the chest.

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
48 Single Unders
12 Wall Balls(20/14)
48 Single Unders
8 Pull Ups

Level 2
Candy Paint (AMRAP – Rounds and Reps)
(15)AMRAP

30 Double Unders
15 Wall Balls(20/14)
30 Double Unders
15 Pull Ups

A SPICY one TODAY!!!!

RX+ is 10 Wall Ball 30/20lb Ball & 5/3 Bar Muscle Ups

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