1-20-2013 WOD (s)

CrossFit

Strength

Exercise: Back Squat/lbs
Reps: 3-3-3-3

Metcon

5 Minute AMRAP Ladder
Push Press
KB Swing

Do 1 & 1, 2 & 2, 3 & 3 unitil time is up.

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Rest 5 Minutes

Metcon

1 Round for time- 100 Double Unders 63 Hand Release Push-Ups 36 Front Squats 50 Double Unders 42 Hand Release Push-Ups 24 Front Squats 25 Double Unders 21 Hand Release Push-Ups

Sub Singles X 2 – Scale as needed.

12 Minute Cap

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs