CrossFit WOD, January 10, 2023

CrossFit – Tue, Jan 10

Warm Up
<p>30 Seconds Down Dog Seconds Up Dog Seconds Hollow Hold</p><p>30 Seconds Active Spiderman Seconds Plank Seconds Active Samson Warmup <a href=" Seconds Good Mornings</p><p>15 Seconds Back Squats</p><p>15 Seconds Elbow Rotations</p><p>15 Seconds Press and Reach</p><p>15 Seconds Stiff Legged Deadlift</p><p>15 Seconds Front Squat</p>
Deadlift (Build to a heavy 5)
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 20:</p><p>1 Deadlift</p><p>10 Toes to Bar</p><p>15 Bar-Facing Burpees</p><p> </p><p>RX+ = 315/225</p><p>RX = 225/155</p>