CrossFit WOD, January 12, 2022

12 Jan 2022

Core Work
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
:30 elbow plank
:30 overhead hold in snatch grip (empty bar)
15 KB swing (53/35)

Metcon
Metcon (AMRAP – Reps)
for time:
20 minute AMRAP:
30 snatch
30 burpee

weight starts at (75/55) and increases by 20# for men, 10# for the ladies each full round.
ex..
(75/55)
(95/65)
(115/75)
…etc…
as far as you can get in 20 minutes

score = reps…
every full round completed is 60 total reps, have fun with this one, Open prep has begun!