CrossFit WOD, January 20, 2020

012020

Strength session
Back Squat (Weight)
= Back Squat =
Every 90 sec for 12 min (8 sets). *Set 1 – 5 reps @ 60%
*Set 2 – reps 4 @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 8 : 1 Rep*
* build to today’s heavy

Conditioning
Metcon (Time)
Conditioning session:

Complete For Time (time cap 5 min)
21 – 15 – 9
T2B
Double Dummbell Thruster # 50/35.

Immediately, Followed by…

Complete For Time (time cap 3 min)
45/36 Cal Ski
* rest 2 min.

Then…

Complete For Time (Time cap 5 min)

15 – 9 – 21
T2B
Double Dummbell Thruster # 50/35

Then…

Complete For Time (time cap 3 min)
39/30 Cal Bike

**** Important: your score is the total time for complete the 4 workouts (add 2 sec for every not completed rep)
🚨🚨SCALING IS NOT A CRIME (by CrossFit)

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