CrossFit WOD, January 19, 2023

CrossFit – Thu, Jan 19

Warm Up
<p>1 minute cardio</p><p>30 Seconds Knuckle Draggers</p><p>30 Seconds Down Dog</p><p>30 Seconds Box Step-Ups</p><p>30 Seconds Active Spiderman</p><p>30 Seconds Active Samson</p><p>30 Seconds Down Dog to Push-Up</p><p>30 Seconds Slow Burpees</p><p>20 Seconds Box Jump with Step-Down</p>
Metcon (AMRAP – Rounds and Reps)
<p>[TEAMS OF 3]</p><p>AMRAP 30:</p><p>8 Dual Dumbbell Hang Snatch (50’s/35’s)</p><p>3 Shuttle Runs</p><p>8 Burpee Box Jump Overs (24"/20")</p><p>3 Shuttle Runs</p><p> </p><p>One Partner Works At A Time</p>
Metcon – Solo Edition (AMRAP – Reps)
<p>30 minute time cap</p><p>On the 4:00 x 5 Rounds</p><p>10 Dual Dumbbell Hang Snatch (50’s/35’s)</p><p>50 Double Unders</p><p>10 Dumbbell Facing Burpees</p><p>50 Double Unders</p>