January 7 – January 12, 2019


Monday: 10 Min EMOM:3-Deadlift /3-HSPU
WOD:
5 Pullups
10 Pushups
15 Squats
200m Run
5R4T

Tuesday: WOD:
250m/225m Row
10 Double Unders unbroken
20 WallBalls
30 Situps
20 Push Press
20 min AMRAP

Wednesday: Backsquat: 8min
WOD:
5 KBS
10 OHS
10 min AMRAP

Thursday: WOD:
800M Run or 1K Row
30 Clean and Jerks
800M Run or 1K Row
for time…

Friday: WOD:
6 Hang Snatch
4 Strict Pull ups
8 Ring Dips
5R4T

Saturday: WOD: “Run Forrest Run Partner”
1 Mile Run
2 K Row
1 Mile Run

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
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