CrossFit WOD, January 6, 2023

CrossFit – Fri, Jan 6

Warm Up
<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><p> </p><p>before starting 18.2, warm up your Clean in preparation for 18.2a to establish your starting weight.</p>
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

18.2a (Weight)
<p>To be completed in the 12 minute time cap of 18.2,</p><p>immediately when done with 18.2:</p><p> </p><p>1 rep max clean</p>