CrossFit WOD, January 10, 2019

My Friend GruntInspiration”Everything you’ve ever wanted is on the other side of fear.”
-George AddairWarm-upWarm-upI. Heartrate
Game Day

II. Specific
A) Double Kettlebell Cleans 3×5 with progressing weight
B) 7 minutes to practice Sandbag Cleans and Sandbag BearMetconMetcon (AMRAP – Rounds and Reps)20 minute AMRAP with partner
100ft Goblet Carry 53/35
100ft Farmers Carry 53’s/35’s
100ft Double KB Front Rack Carry 35’s/25’s
*both partners will complete 100ft of the movement before moving on.Scaling: decrease the weight of the objects as needed so you can complete each movement quickly and without stopping.Metcon (AMRAP – Rounds and Reps)20 minute AMRAP with partner
100ft Sandbag Carry 150/100
100ft Farmers Carry 70’s/53’s
100ft Double KB Front Rack Carry 70’s/53’s
*both partners will complete 100ft of the movement before moving on.Scaling: decrease the weight of the objects as needed so you can complete each movement quickly and without stopping.Optional Accessory WorkBulgarian Split Squats 10-10-10 (use dbs to add weight if needed)News*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

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