WOD — January 20, 2026

CrossFit – Tue, Jan 20

General Warm-up

Alternating Movement Tabata 4 rounds each

Jump Rope Variations*
Alternating Hang Dumbbell Snatches
Row
Wall Facing Handstand Hold

*Singles, Single Leg Singles, Crossovers, Double Unders, Triple Unders??

AMRAP 17 Minutes (AMRAP – Rounds and Reps)

50 Double Unders

8 S-Arm Devil’s Press 50/35lbs

3 Wall Walks

Feel: Cardio

Pace: Sustain

Target Score: 5-8 rounds

Firebreather Score: 8+ rounds

Strength (6 Rounds for reps)

6 Sets

10 Farmers Hold Lunge Steps

Rest 2:00

The weight should stay the same round to round as long as you know what will start smooth and end a little challenging in your final few sets. If not, find out what weight to use in sets 1 and 2, then hold that for 3-6. Don’t blast yourself in the moment, the stimulus will follow a moderate weight better than you think.