CrossFit WOD, January 16, 2024

CrossFit – Tue, Jan 16

Warm-Up
Warm-Up

AMRAP x 7 MINUTES*
1:00 Bike

10 Lunge + Lunge + Air Squat

10 Medball Ground to Overhead

10 Medball Sit-Ups

*Increase intensity after each Round

Workout – Performance
EMOM x 12 MINUTES

MIN 1 – 12/10 Cal Bike or 15/12 Cal Row

MIN 2 – 15 Unbroken Wall Balls (20/14)

(No Measure)

KB WB: (9/6)

Workout – Fitness
EMOM x 12 MINUTES

MIN 1 – 10/8 Cal Bike or 12/10 Cal Row

MIN 2 – 12 Unbroken Wall Balls (14/10)

(No Measure)

KG WB: (6/5)

Post-Workout Strength – All
Back Squat (7×3*)

*Use the Same Mod-Heavy or Heavy Weight for All Sets

(Score is Weight)

Week 3 of 6
Strength | Progressive Overload Cycle