Monday January 2, 2023

CrossFit

Main: 18.1
AMRAP 20 min;
8 toes-bar
10 DB hang clean and jerks (5/5)
14/12 calorie row

Rx: TTB, DB50/35, Cal 14/12
Sc: HKR, DB35/20, Cal 14/12

Longevity

Main

AMRAP 20 min;
8 straight leg situps
10 DB hang clean and press 5/5
12/10 calorie row
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10

QuickFit/At home WOD

Main

AMRAP 15 min:
8 straight leg situps
10 DB hang clean and press 5/5
10/8 calorie bike
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10