CrossFit – Sun, Jan 1
Warm-Up
Warm-Up
EMOM x 7 MINUTES (:40 ON / :20 OFF)
MIN 1- WB Squats
MIN 2 – Row (EZ Pace)
MIN 3 – Up Down
MIN 4 – Row (Moderate Pace)
MIN 5 – WB Push Press
MIN 6 – Row (Workout Pace)
MIN 7 – Burpees
Workout
“TWENTY TWENTY WHO?” (Time)
EMOM UNTIL COMPLETION*
MIN 1 – 15/12 Cal Row
MIN 2 – 22 Wall Balls (20/14)|(14/10)
MIN 3 – Max Burpees*
MIN 4 – Rest
MIN 1 – 15/12 Cal Row
MIN 2 – 22 Wall Balls (20/14)|(14/10)
MIN 3 – Max Burpees*
MIN 4 – Rest
*Rotate the movements OTM until 123 Burpees (Get it…1/23) have been completed…
(Score is Time)
KG WB: (9/6)|(6/5)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 35 MINUTES*
50/40 Cal Row
50 Wall Balls (20/14)|(14/10)
25 Synchro Burpees
*P1 works while P2 rests. Burpees are performed together. Split all other work as needed.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
Note: New Benchmark