CrossFit WOD, January 11, 2024

CrossFit – Thu, Jan 11

Warm-Up
Warm-Up

2 ROUNDS

200m Run

5/5 Hand Over Hand Vertical Ring Row

5/5 Mountain Climber Scap Pull-Ups*

5 Tuck-Ups + 5 V-Ups

5 Slow Sumo Stance Good Mornings

*Hands will be stacked next to each other on the rig just as they were for the Vertical RR.

Into…

1-2 ROUNDS (Time Permitting)

100m Run

7 BB RDL

7 Upright Rows

7 High Hang High Pulls

7 Alt. Elbow Punches

Extended Warm-Up – All
EMOM x 8 MINUTES

MIN 1 – 1-3 Rope Climbs*

MIN 2 – 5 Hang Power Cleans**

*Option for Strict Knees to Chest.

**Start Light and build slightly past workout weight.

(No Measure)

Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

10 Hang Power Clean (135/95)

1 Rope Climb

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run

10 Hang Power Clean (95/65)

3 Strict Knees to Chest

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 Elevated Calf Raises*

10 Tib Raises

10 Banded Lat Pushdowns

*Pause for :02 in bottom position

(No Measure)