CrossFit WOD, January 3, 2020


Cleanatte

Warm-up
Warm-up
2:00 Mono Warm-up — Bike, Run, Row or Ski

into…

CHIPPER WARM-UP (5 min cap)
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge with PVC Pass
10 Barbell Strict Press
10 Alt. Elbow Punches
1:00 Alt. Groiners

Strength
Clean and Jerk (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk

*Last Seen 9/4/19

(Score is Weight)

Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead

(Score is Time)

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