CrossFit WOD, January 8, 2020 Posted byCrossFit Alabaster January 8, 2020 8 Jan 2020 Weightlifting Pull-ups (Max reps) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run TIME CAP of 12 Minutes If you cannot run 1 mile in under 12 minutes note the distance you completed in the 12 minutes Metcon Metcon (Weight) 30 Seconds On/30 Seconds Off for 8 Minutes 8 DB Burpee DL
If you cannot run 1 mile in under 12 minutes note the distance you completed in the 12 minutes