171 CrossFit – Mon, Jan 9

Strength – All

Back Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)

*Start Light-Moderate and build to Moderate. Week 2 of 7 (Oly Cycle) (Score is Weight)

Workout – Performance

Metcon (Time)

4 ROUNDS FOR TIME8 DBL KB Front Squats (53/35)16 DBL KB Alt. Front Rack Lunges24/20 Cal Row (Score is Time) KG KB: (24/16)

Workout – Fitness

Metcon (Time)

4 ROUNDS FOR TIME8 DBL KB Front Squats (35/26)16 DBL KB Alt. Front Rack Lunges24/20 Cal Row (Score is Time) KG KB: (16/12)

Optional Cool Down

Metcon

FOR QUALITY2:00 Banded Hamstring Stretch (L)2:00 Banded Hamstring Stretch (R)2:00 Seal Stretch or Cobra Stretch (No Measure)

January 9, 2023: 171 CrossFit – Mon, Jan 9

Crossfit 171