CrossFit WOD, January 8, 2019

Jan 8th

Gymnastics
Rope Climb (2-2-2-2)
6 Candlestick squats/pistols between sets.
Metcon
Accumulate 90sec hang on rope or pull up bar
*4 Candlestick squats
5 Footlock and stand (from box)
*4 Candlestick squats
5 Jump, footlock, stand
*4 Candlestick squats

Metcon
Metcon (AMRAP – Rounds and Reps)
In a 14 min window:

20/15 cal bike buy in then with remaining time amrap of:

8 Toes to bar
12 Pistols
16 KBS 53/35#

Metcon (AMRAP – Rounds and Reps)
In a 14 min window:

15/12 cal bike buy in then with remaining time amrap of:

8 Knees to chest
12 Lunges with KB
16 KBS