CrossFit WOD 1/11/2021

Warm-Up (Squat) (No Measure)

Complete 3 Rounds:

Goblet Squat (3sec pause) x 5

Rest 2sec

Seated box jump x 5

Rest 20sec

KB Reverse Lunge x 5 each leg

Rest 20sec

Double-Under x 20
*Increase height of seated box jump each round

Back Squat (5@65% – 5@75% – 5+@85%)

*Utilize heaviest recorded squat from the “CrossFit Total” on 1/4/2020. Take 90% of that number. The percentages for each set will be based off the 90%.

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 7 minutes of:

5 box jumps

3 cleans

24-in. box, 155 lb.

30-in. box, 225 lb.

Workout of the Day


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    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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