9.1.22
15 min AMRAP5 Strict Chin-ups10 DB Bench Press (50s/35s)10 DB Deadlifts (50s/35s)
15 min AMRAP5 Strict Chin-ups10 DB Bench Press (50s/35s)10 DB Deadlifts (50s/35s)
Front Squat 1-1-1-2-2-2-3-3-3
For Time (Partner WOD)30 T2B1.5 Mile Run30 T2B1.5 Mile Run30 T2B
5 RFT500/400m Row or 400m Run1 min Max HSPUs
4 RFT5 Squat Cleans (155/105)20 Hand-release Push-ups80 DUs
10 min AMRAP1-2-3-4-5….DB TGU (50/35)Strict C2B Pull-up …continue adding 1 rep each round until time expires.
“The CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1 RM Deadlift
5K Run for Time
For Time1000/800m Rowthen,5 Rounds25 Pull-ups7 Push Jerks (135/95)
For Time150 DUs30 KB Front Rack Box Step-ups (24kg/16kg, 20″ box)100 DUs20 KB Front Rack Box Step-ups50 DUs10 KB Front Rack Box Step-ups