Wednesday January 5, 2022

5
Jan

Wednesday January 5, 2022

Crossfit
Main

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds
Rx: 95/65#, CTB
Scaled: 65/45#, chin over bar

Quickfit
Main
2 sets: 10 DB overhead squats, 10 ring rows
2 sets: 12 DB overhead squats, 12 ring rows
2 sets: 14 DB overhead squats, 14 ring rows

3: 20/15
2: 15/12
1: 12/10