CrossFit WOD, January 10, 2020

01.10.20

Metcon (Weight)
Front Squat @ the same weight
Set 1: 9 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 3 reps
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
50 m oh right arm dumbbell lunges 35/25
20 goblet squats
50 m oh left arm lunges
20 goblet squat

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CrossFit WOD, January 8, 2020

01.08.20

Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Metcon (Distance)
10 mins total for max distance
50 m sprints for 1 min
rest 1 min
score is total completed 50m Sprints (from the start line to the pole = one rep for CCP/ from the start line to the line by Whitaker = 1 rep for Lutz)
(rest where you land and pick up from the same spot)

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CrossFit WOD, January 7, 2020

01.07.20

Metcon (Time)
5 rounds
40 DU
20 Wallballs
15 Pull Ups
rest 1 min

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