JANUARY 1ST 9 AM WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 OVER AND BACKS

20 METER BEAR CRAWL

20 KYACKS

20 CRAB WALK

Weightlifting

Push Press (5X5 ADD 5-10 POUNDS FROM LAST LIFT)

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Categories: WOD

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