CrossFit WOD, January 6, 2020

010620

Strength session
Back Squat (Weight)
= Back Squat + Strict Pull Ups =
Every 2 min for 10 min( 5 sets). *Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
* Max strict pull ups after sets.

Conditioning
Metcon (3 Rounds for reps)
= 3 sets x 2 Rounds For Time =
40 DU’s
10 Double Dumbbell Push Press # 50/35
10 Hang Squat Clean # 115/ 80.
* Rest 1 min between sets ( 2 rounds 😉).
………………………………..🚨🚨SCALING IS NOT A CRIME (by CrossFit)

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