CrossFit WOD, January 6, 2022

by | Jan 5, 2022 | Uncategorized | 0 comments

01/06/2022

Back Squat (1 Rep Max)
Opt.1 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 -Build- 7×2 @ 80% of 1RM
Opt. 3 -Foundations- 5×2 Paused Squat @ 70% of 1RM
Metcon (Time)
For Time:

5 Rounds:
10 Burpees
15 Wallballs
20 Calorie Row

Sub row for 15 cals on Bike

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