CrossFit WOD, January 9, 2020


Clean Complex (20 Min to build to a heavy single)
Power clean + front squat + hang squat clean + squat clean

These can be touch but only if you know you can get into the correct position for each lift. We would rather see a quick reset than trying to muscle through the reps.

Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
15 Kettle Bell Swings 53/35
10 Burpee
5 Bar Muscle Up

Rx+ is 70/53 on the swings and burpees over the KB.