CrossFit – Sat, Jan 21

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-0177f8f6-7fff-49f1-dd98-52b9c6b415de">EMOM x 8 MIN (:40 ON // :20 OFF)*</span></p><p dir="ltr"><span id="docs-internal-guid-0177f8f6-7fff-49f1-dd98-52b9c6b415de">MIN 1: EZ Row → Mod Row</span></p><p dir="ltr"><span id="docs-internal-guid-0177f8f6-7fff-49f1-dd98-52b9c6b415de">MIN 2: Alt. S.A. DB Deadlifts → Alt. DB Snatches</span></p><p dir="ltr"><span id="docs-internal-guid-0177f8f6-7fff-49f1-dd98-52b9c6b415de">MIN 3: Single Unders → Double Unders / Single-Single-Doubles</span></p><p dir="ltr"><span id="docs-internal-guid-0177f8f6-7fff-49f1-dd98-52b9c6b415de">MIN 4: Dead Bugs → Up Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0177f8f6-7fff-49f1-dd98-52b9c6b415de">*Progress through the arrows in the second round of the EMOM</span></p><p><br /> </p>

Workout – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">AMRAP x 16 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">15/12 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">25 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">35 Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">*Every 2:00 not including 0:00 complete 5 Alt. DB Devils Press (50/35).</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e7bb256d-7fff-0e63-9544-eb503bb8f309">KG DB: (22.5/15)</span></p><p><br /> </p>

Partner Workout Option
Metcon
<p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">AMRAP x 22 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">20 Alt. DB Devils Press (50/35)</span></p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">30/20 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">50 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">70 Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">*P1 works while P2 rests. Split work as needed.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-68dba4f0-7fff-9dd1-d38f-f3bde0cbca80">KG DB: (22.5/15)</span></p><p><br /> </p>

Post-Workout Strength – All
Bench Press (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep)
<p>(Score is Weight)<br /> </p>