CrossFit WOD, January 9, 2020

01/09/2020

Fitness
Metcon (AMRAP – Reps)
0:00 – 10:00 800m Run

11:00 – 26:-00 -Start-

3 Rounds for reps of:

1:00 Calorie Assault Bike
1:00 Medball Cleans
1:00 KB Deadlifts
1:00 REST

Level 1
Metcon (AMRAP – Reps)
0:00 – 10:00 1000m Run

11:00 – 26:00 -Start-

4 Rounds for reps of:

1:00 Calorie Assault Bike
1:00 Power Cleans(95/65)
1:00 Deadlifts(155/105)
1:00 REST

Level 2
Cowabunga (AMRAP – Reps)
0:00 – 10:00 1 Mile Run

11:00 – 26:00 -Start-

4 Rounds for reps of:

1:00 Calorie Assault Bike
1:00 Power Cleans(135/95)
1:00 Deadlifts(225/155)
1:00 REST

You will need 2 barbells so make sure to find a partner you can switch with 🙂

*SCORE is total reps on the second part.

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