CrossFit WOD, January 1, 2023

CrossFit – Mon, Jan 1

Warm-Up
Warm-Up

1:00 Row @ RPE 5-6

Into…

OPTIONAL MOBILITY PREP: 1 ROUND

5 Inch Worms + Push-Up

5 Cat/Cows

10 Alt. Bird Dogs

10 Alt. Elbow Punches w/Empty Barbell

Into…

AMRAP x 5 MINUTES

:30 Row @ RPE 6-7

5 Above the Knee Deadlifts w/empty barbell

5 Empty Barbell Upright Rows

5 Up-Downs over the Bar (option to step over)

Workout – Performance
“NEW YEAR, SAME BURPEES (PERFORMANCE)” (Time)

FOR TIME*

2024m Row

Then Immediately Into…

150 Burpees Over Bar

100 Hang Power Clean (115/75)

*Row 2024m then partition reps of Burpees and Hang Power Clean as needed.

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness
“NEW YEAR, SAME BURPEES (FITNESS)” (Time)

FOR TIME*

2024m Row

Then Immediately Into…

120 Burpees

100 Hang Power Clean (75/55)

*Row 2024m then partition reps of Burpees and Hang Power Clean as needed.

(Score is Time)

KG BB: (35/25)

Optional Cool Down
2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Alt. Deadbugs

15-20 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)