CrossFit WOD, January 8, 2019

WOD for 1.8.19

Workout Of The Day
Metcon (AMRAP – Reps)
5 Rounds Of Gymnastics Volume Training

Pick One Pull & One Push Movement and do it. Rest as needed between rounds. Score total number of repos of 2 movements.

-Max Unbroken Strict Pull-Ups, Band Assisted Strict Pull-Ups or Ring Rows

-Max Unbroken Strict HSPU (must be full rom, no abmats), Box Pike HSPU, Ring Dips, Strict Form Push-Ups

3 Min Assault Bike For Average Watts (AMRAP – Reps)
Ride the assault bike for 3 minutes and see what your average power (watt) output is
Metcon (Time)
3 Rounds For
200m Suitcase Farmers Carry (HEAVY, 100m Right then 100m Left)
100m Waiters Walk (HEAVY, 50m Left, 50 m Right)