WOD – Mon, Jan 27
Intent
Warm Up (Checkmark)
3:00 Jump rope (mix of drills and skills)
___________
4 spider man + twist
6 scorpion stretch
8 light KB Swing
6 KB goblet squat (light)
4 kipping swings or toes to bar or hanging leg raise
20 double unders or 30 single unders
2 rounds
____________
3 deadlift
3 muscle clean
3 front squat
3 squat clean
2 rounds
Squat Clean (Weight)
In 10:00 build to a heavy full clean
The goal with strength work today is a challenge but to also prime you for the heaviest load you have set in the workout.
Cool Down (Checkmark)
3:00 easy bike or row
This is a throwback to the 2016 CrossFit Open! It is a workout that lends a huge challenge to everyone at some point or another. The goal is to scale it so that everyone is challenged and yet working through a 12-16 minute window. Once you reach a cap or miss the ability to advance, you can scale the weight to keep moving with the class and those that will have the capacity to continue through the 20:00 mark.