CrossFit WOD, January 27, 2024

CrossFit – Sat, Jan 27

Warm-Up
Warm-Up

3-4 ROUNDS (7:00 CAP)

200m Run

8 Up-Downs

8 Barbell Deadlifts

8 Barbell Upright Rows

8 Push-Up to Pike

Hero Workout – Performance
Abbate (Time)
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
https://www.wodconnect.com/workouts/abbate–3

BB: (155/105)

KG BB: (70/47.5)

Hero Workout – Fitness
ABBATE (FITNESS) (Time)

FOR TIME

1200m Mile Run

21 Clean & Jerks (115/75)

600m Run

21 Clean & Jerks

1200m Mile Run

(Score is Time)

KG BB: (52.5/35)

Partner Workout Option
IN TEAMS OF 2… (Time)

FOR TIME*

1200m Run

42 Clean & Jerks (Athlete Choice)

600m Run

42 Clean & Jerks

1200m Run

*Partners will complete all runs together. P1 and P2 will split Clean & Jerks as needed with one partner working and one partner resting.

(Score is Time)

Optional Cool Down – All
2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)