CrossFit WOD, January 10, 2022
01.10.2022
Warm-up
Back Squat (4×8)
@60% 1RM
20 Min Clock
Metcon (AMRAP – Reps)
AMRAP 15
(4 mins of work, 1 min of rest x3)
(4 mins of work, 1 min of rest x3)
21-15-9
Deadlifts
Ring Mountain Climbers (Hard Count)
Max Cal AB
Rx: 225/135
Athletes will have 4 mins to complete the number of reps per set, then max cal AB during the remaining 4 mins. 1 min rest after rounds 1 and 2.
Score total Cals.
Band X-walk (d)
8 Hollow Rocks
Band X-walk (b)
10 Band Goodmornings
10 Band Squats