CrossFit WOD, January 23, 2023

CrossFit – Mon, Jan 23

Warm Up
<p>1:00 Row</p><p>30 Second Active Samson</p><p>30 Second Active Spiderman</p><p>30 Second Arm Circles</p><p>30 Second Down Dog to Push-Ups</p><p>30 Second Plank Shoulder Taps</p><p>30 Second Inchworm to Push-Ups</p>
Bench Press (Weight)
<p>build to a heavy single</p>
Metcon
<p>Workout Definition</p><p>AMRAP 7:</p><p>1,500 Meter Row</p><p>Max Bench Press</p><p data-rte-preserve-empty="true"> </p><p>Directly Into..</p><p data-rte-preserve-empty="true"> </p><p>AMRAP 5:</p><p>1,000 Meter Row</p><p>Max Bench Press</p><p data-rte-preserve-empty="true"> </p><p>Directly Into..</p><p data-rte-preserve-empty="true"> </p><p>AMRAP 3:</p><p>500 Meter Row</p><p>Max Bench Press</p><p data-rte-preserve-empty="true"> </p><p>Barbell: (155/105)</p>