CrossFit WOD, January 13, 2022

by | Jan 12, 2022 | Uncategorized | 0 comments

01/13/2022

Back Squat (5 Rep Max)
Opt.1 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x5+
Opt. 2 -Build- 4×5@ 77.5
% of 1RM
Opt. 3 -Foundations- 5X5 Tempo Squat (5 sec. descent) @ 55% of 1RM
Opt. 4 -Open Prep-Overhead Squat
Metcon (AMRAP – Reps)
3 Rounds:
Min ME KB Swings
Min ME Squat/Overhead (Rx+) 95/65
Min ME Calorie Row/Bike
-Rest 2 mins-

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