WOD [Wednesday] 012220

CROSSFIT

MetCon

On Every 2nd Minute For 30 Minutes Perform:

0:00-2:00 – 20 Calories Assault Bike

2:00-4:00 – 20 Weighted Box Step Ups (W: 16/35 M: 20″/50#)

4:00-6:00 – 22 Calorie Row

6:00-8:00 – 120 Double Unders

8:00-10:00 – 22 Calorie Ski Erg

*Repeat 3 Times*

WOD [Tuesday] 012120

CROSSFIT

Lift

i) Snatch Pull 3-3-3-3-3 (Work Up To 110% 1RM Snatch)

ii) Snatch + Hang Snatch 5×1 (Ascending)

MetCon

For TIme:

5 Pullups

10 Pushups

15 Air Squats

50′ HSW OR 100′ Bear Crawl

10 Pullups

20 Pushups

30 Air Squats

50′ HSW OR 100′ Bear Crawl

15 Pullups

30 Pushups

45 Air Squats

50′ HSW OR 100′ Bear Crawl

20 Pullups

40 Pushups

60 Air Squats

50′ HSW OR 100′ Bear Crawl