1/7/20
WOD

20200107

Crossfit:

Team Tuesday

Pick Your Poison

-Teams of 2-

7 Min Amrap

4 Rope Climbs

30 Hand Release Pushups  

30 KB Swings 53/35

-rest 2 Minutes-

7 Minute Amrap:

30 Box Jumpovers 24/20

30 Burpees to a Plate (45#)

-rest 2 Minutes-

7 Min. Amrap:

30 Pullups

30 Alt. DB Snatches 50/35

30 DB Clean and Jerks 50/35

Comp:

Individual Version

4 Minute amrap:

2 Legless Rope Climbs

15 Hand Release Pushups

15 KB Swings 70/53

-rest 2 minutes-

4 MInute amrap:

15 Box Jumpovers 24/20

15 Burpees to a Plate

-rest 2 minutes-

4 Minute amrap:

5 Ring Muscle-ups

16 Alt. DB Snatches 70/50

16 DB Clean and Jerks 70/50

rest 10 minutes

Split Jerk EMOM

15 MInute EMOM

1 Split Jerk

*start at 50%