CrossFit WOD, January 17, 2023

CrossFit – Tue, Jan 17

Warm Up
<p>30 Seconds Alternating Lunges</p><p>30 Seconds Knuckle Draggers</p><p>30 Seconds Down Dog</p><p>20 Seconds Standing Calf Raise</p><p>30 Seconds Active Spiderman</p><p>30 Seconds Active Samson</p><p>30 Seconds Single DB Bent Over Row</p><p>30 Seconds Alternating Lunges</p><p>30 Seconds Single Unders</p>
Front Squat (3×5 moderate to heavy load)
Metcon (Time)
<p>5 Rounds For Time:</p><p>9 Chest to Bar Pull-ups</p><p>30′ Dumbbell Walking Lunge</p><p>60 Double Unders</p><p>30′ Dumbbell Walking Lunge</p><p> </p><p>Dumbbells: (50/35)’s</p><p> </p><p>Time Cap: 18 Minutes</p><p> </p><p>RX+ as written</p><p>RX = strict pull ups</p><p>scaled = kipping pull ups</p>