WOD - CrossFit – Sat, Jan 14

12th State CrossFit – CrossFit

Partner Metcon

Metcon (Time)

Buy In: 1K Row or 2K Bike Each

Into

20 Rounds You Go I Go

5 Single DB Hang Clean and Jerks (RA)

5 Burpees

5 Single DB Hang Clean and Jerks (LA)

into

Cash Out: 1k Row or 2K Bike Each

Each Athlete will do 10 Rounds

* P1 will do 5/5/5 then switch

Solo Metcon

Metcon (Time)

Buy In: 1K Row or 2K Bike

Into

10 Rounds

10 Single DB Hang Clean and Jerks ( 5 Each Arm)

5 Burpees

Cash Out: 1k Row or 2K Bike Each

Next Level

Barbell Lunge Complex (Weight)

Barbell Lunge Complex

1 Set of 20 (10 Each Leg)

* Add Weight to the Bar with Each Lunge Change

* Rest as needed between Sets

OH Walking Lunge

Front Rack Walking Lunge

Back Rack Walking Lunge

* We will add weight each week of this cycle

* Think about where you want to finish with each movement

and count back from there