CrossFit WOD, January 16, 2023
CrossFit – Mon, Jan 16
Warm Up
<p>1 minute cardio</p><p>30 Seconds Down Dog</p><p>30 Seconds Childs Pose</p><p>30 Seconds Alternating Reverse Lunge</p><p>30 Seconds Down Dog to Push-Ups</p><p>30 Seconds Active Spiderman</p><p>30 Seconds Active Samson</p><p>30 Seconds Air Squats</p><p>30 Seconds Slow Burpees</p>
Hang Power Snatch (build to a heavy single)
<p>12 minute clock</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 5:</p><p>10 Thrusters (95/65)</p><p>10 Bar Facing Burpees</p><p>10 Power Cleans (95/65)</p><p>10 Bar Facing Burpees</p><p>10 Hang Power Snatches (95/65)</p><p>10 Bar Facing Burpees</p><p> </p><p>*Score = Rounds + Reps</p><p> </p><p>AFTER:</p><p> </p><p>100 foot single DB overhead walking lunges (100ft each hand) – not scored</p>
