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January 28th WOD

Competitors:

L1-Rx+: Do Comp this week!

C:A: Jerk (10 min emom; 1 jerk; find a 1rm)

C:B: CrossFit Games Open 13.2 (AMRAP - Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"

C:C: 800m Ski (Time)

Level 1:

L1:A1: Pull-ups (Max Pull Ups x 3)

No rest

L1:A2: Dips (Max Dips x 3)

Rest 3 min

L1:B: Metcon (AMRAP - Rounds and Reps)

5 min amrap

5 pull ups
5 box over burpees 24/20
5 push ups
Rest 3 min

L1:C: Metcon (Distance)

5 min amrap

Max row m

Level 2:

L2:A: Metcon (No Measure)

Scarecrow clean, tall muscle clean, Clean segment deadlift; 5+5+5; PVC skill work for 15 mins, advanced use technique or regular bars

L2:B: Metcon (AMRAP - Rounds and Reps)

25 min amrap

400m run
6 box over burpees
8 ring rows
10 box step ups
12 sit ups
14 air squats

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM